Un-Fried Fish Recipe

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Ingredients:

Serving

1 tbsp dry breadcrumbs
1 lb fish fillet ( walleye , perch , roughy , haddock)
1/4 cup milk
1 cup crushed potato chip
1/4 cup parmesan cheese
1/4 tsp thyme
2 tbsp butter, melted

Directions:

Preheat oven to 500*. Grease a baking dish that will accomodate the fish.
Sprinkle bread crumbs in dish.
Cut fish into serving size pieces.
Place milk in a shallow bowl. In another bowl, combine potato chips, parmesan and thyme.
Dip fish into milk, them in chip mixture. Place on top of breadcrumbs and drizzle with melted butter.
Bake uncovered 12-14 minutes till fish flakes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	713.03 Kcal (2985 kJ)
Calories from fat	369.31 Kcal
		% Daily Value*
Total Fat	41.03g	63%
Cholesterol	21.89mg	7%
Sodium	723.39mg	30%
Potassium	1746.27mg	37%
Total Carbs	52.15g	17%
Sugars	2.07g	8%
Dietary Fiber	10.4g	42%
Protein	34.17g	68%
Vitamin C	15.5mg	26%
Vitamin A	0.1mg	2%
Iron	3mg	17%
Calcium	252mg	25%

Amount Per 100 g
Calories	342.83 Kcal (1435 kJ)
Calories from fat	177.57 Kcal
		% Daily Value*
Total Fat	19.73g	63%
Cholesterol	10.53mg	7%
Sodium	347.82mg	30%
Potassium	839.63mg	37%
Total Carbs	25.07g	17%
Sugars	0.99g	8%
Dietary Fiber	5g	42%
Protein	16.43g	68%
Vitamin C	7.4mg	26%
Iron	1.4mg	17%
Calcium	121.2mg	25%

* 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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Recipe Tags

Weightwatchers Points

16.9

Points
19

PointsPlus

Good Points

saturated fat free,
low cholesterol,
high fiber

Bad Points

High in Sodium

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