Potato Flake Fish Recipe

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Ingredients:

Serving

1 -1 1/2 lb tilapia fillets or 1 -1 1/2 lb cod fish
1/8 tsp salt
1/8 tsp ground black pepper
1/2 cup flour
1/2 cup instant potato flakes
1/4 cup grated parmesan cheese
2 tbsp parsley
1/4 tsp garlic powder
2 eggs, beaten

Directions:

Preheat the oven to 375°F Lightly grease a 13 x 9 (or larger) baking dish.
Combine salt, pepper and flour together in a shallow bowl. Set aside.
In a sperate shallow bowl, combine potato flakes, parmesan cheese, parsley and garlic powder.
Dip each fish fillet into flour mixture, then dip each into beaten eggs, then coat each with potato flake mixture.
Arrange in a prepared baking pan.
Bake, uncovered at 375 until golden and flaky, about 20 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	277.14 Kcal (1160 kJ)
Calories from fat	69.61 Kcal
		% Daily Value*
Total Fat	7.73g	12%
Cholesterol	107.83mg	36%
Sodium	936.05mg	39%
Potassium	590.52mg	13%
Total Carbs	27.92g	9%
Sugars	2.03g	8%
Dietary Fiber	3.02g	12%
Protein	25.8g	52%
Vitamin C	4.8mg	8%
Iron	2.6mg	14%
Calcium	136.8mg	14%

Amount Per 100 g
Calories	179.58 Kcal (752 kJ)
Calories from fat	45.11 Kcal
		% Daily Value*
Total Fat	5.01g	12%
Cholesterol	69.88mg	36%
Sodium	606.56mg	39%
Potassium	382.66mg	13%
Total Carbs	18.09g	9%
Sugars	1.31g	8%
Dietary Fiber	1.96g	12%
Protein	16.72g	52%
Vitamin C	3.1mg	8%
Iron	1.7mg	14%
Calcium	88.6mg	14%

* 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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