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White Fish With Parmesan Crust Recipe

White Fish With Parmesan Crust Recipe

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Ingredients:

Serving

Directions:

Preheat oven to 200c.
Rinse fish in cold water and pat dry.
Season the flour with the pepper and place on a shallow dish or plate, do the same with the egg and the cheese so you have a little assembly line!
Place the fish, a fillet at a time, on the flour dish. Give each side of the fillet a light dusting of flour.
Dip each fillet into the egg plate, again coating each side.
Press the fish into the parmesan plate, ensuring each side has a nice covering all over.
Line a baking tray with parchment paper and splash a thin coating of oil and pop in the oven to warm slightly.
Then place the fish on the parchment and roast for 15 minutes or until golden and cooked through. You could also pan fry the fish but this might break the nice crust off!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	463.03 Kcal (1939 kJ)
Calories from fat	141.12 Kcal
		% Daily Value*
Total Fat	15.68g	24%
Cholesterol	144.69mg	48%
Sodium	654.73mg	27%
Potassium	696.83mg	15%
Total Carbs	31.63g	11%
Sugars	0.38g	2%
Dietary Fiber	0.75g	3%
Protein	45.16g	90%
Iron	2.2mg	12%
Calcium	537.9mg	54%

Amount Per 100 g
Calories	187.84 Kcal (786 kJ)
Calories from fat	57.25 Kcal
		% Daily Value*
Total Fat	6.36g	24%
Cholesterol	58.7mg	48%
Sodium	265.61mg	27%
Potassium	282.69mg	15%
Total Carbs	12.83g	11%
Sugars	0.15g	2%
Dietary Fiber	0.3g	3%
Protein	18.32g	90%
Iron	0.9mg	12%
Calcium	218.2mg	54%

* 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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