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Penzey's Mural of Flavor Breaded Fish Recipe

Penzey's Mural of Flavor Breaded Fish Recipe

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Ingredients:

Serving

6 (5 -6 oz) cod fish
4 tbsp butter, melted
1/2 cup saltine crackers , crumbs
1/2 cup parmesan cheese, grated
1 tsp mural of flavor seasoning
1/2 tsp fresh ground black pepper

Directions:

Preheat oven to 550° F (the temperature is high to make cooking quicker and to crisp the breading.).
In a pie pan, mix together the cracker crumbs, Parmesan, Mural of Flavor and pepper.
Dip the fish in the melted butter and then roll in the cracker crumb mixture.
Place the fish in a baking dish and bake at 550° for 15 minutes.
Broil for 3-5 minutes to nicely brown the fish, if desired. (I think this depends upon how thick your filets are.).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	201.31 Kcal (843 kJ)
Calories from fat	94.36 Kcal
		% Daily Value*
Total Fat	10.48g	16%
Cholesterol	41mg	14%
Sodium	381.74mg	16%
Potassium	104.49mg	2%
Total Carbs	16.62g	6%
Sugars	0.09g	0%
Dietary Fiber	0.64g	3%
Protein	9.7g	19%
Vitamin A	0.1mg	3%
Iron	1.7mg	9%
Calcium	102.1mg	10%

Amount Per 100 g
Calories	304.82 Kcal (1276 kJ)
Calories from fat	142.88 Kcal
		% Daily Value*
Total Fat	15.88g	16%
Cholesterol	62.09mg	14%
Sodium	578.03mg	16%
Potassium	158.22mg	2%
Total Carbs	25.17g	6%
Sugars	0.13g	0%
Dietary Fiber	0.97g	3%
Protein	14.69g	19%
Vitamin A	0.1mg	3%
Iron	2.5mg	9%
Calcium	154.7mg	10%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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