Menu Planning & Recipes

Parmesan-Coated Fish Fillets

Recipe adapted from: Amy Shapiro, RD CDN

Servings: 4
printable version

Ingredients:

  • ½ cup egg substitute (or 1 egg and 2 Tbl. milk)

  • 1 Tbp. lemon juice

  • 1 cup corn flakes, crushed

  • ¼ cup parmesan cheese

  • 1 tsp. garlic powder

  • 2 tsp. dried parsley flakes

  • 1 pound halibut or orange roughy fillets

Directions:

1. Preheat oven to 350° F.
2. Line a baking sheet with foil and spray with cooking oil spray.
3. Combine egg substitute and lemon juice in a bowl and mix well.
4. Combine cornflake crumbs, parmesan cheese, garlic powder, and parsley in a shallow dish.
5. Dip the fillets in the egg mixture then roll in the crumb mixture to coat well.
6. Place the fish in a single layer on the prepared pan.
7. Spray fish with cooking oil spray.
8. Bake for 10-15 minutes until the coating lightly browns and fish flakes with a fork.

Nutrition:
Halibut
-(Serving size: ¼th recipe)
calories: 199     protein: 28g     total carbohydrate: 6.7g     total fat: 5.1g
sugar:0.7g     fiber: 0.4g     sodium: 258mg     saturated fat: 1.9g

Orange Roughy -(Serving size: ¼th recipe)
calories: 153     protein: 22g     total carbohydrate: 6.7g     total fat: 3.6g
sugar:0.7g     fiber: 0.4g     sodium: 288mg     saturated fat: 1.5g