Directions:
- - Melt butter and mix with vinager, lemon juice, and worshteshire.
- - Clean fish and dry out excess water by laying in a kitchen towel.
- - In large baking dish (big enough to lay fish in on one layer) cover botton with onion and green pepper. Layer fish on top. Baste with half of the butter mixture. Sprinkle half of old bay and pepper on top. Let sit for 1/2 hour at room temperature.
- - Clean brussel sprouts. Cut off 1/8 of stem, and cut a 1/4 deep x in each base. Place in cold water in pot. Bring to boil and cook for 8 minutes after boil is reached. Rinse with cold water and strain.
- - Place brussel sprouts in 8 x8 baking dish. Add remaining half of butter mixture, old bay, and pepper and stir together. (use two pans here so that both fish and brussel sprouts have surface exposed to oven element.).
- - Mix together bread crumbs and parmesean cheese.
- - JUST BEFORE BAKING, add 1/4 of bread crumb mix to brusssel sprouts and mix together. Then Sprinkle another 1/4 of bread crumbs on top.
- - Layer the other half of bread crumb mix top of fish fillets.
- - Bake both pans in preaheated oven 375 degrees for 12-15 minute.
- - Turn oven to broil and bake another 3-4 min until bread crumbs are toasted.
- - Serve with your favorite rice to have with fish recipie.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 420.81 Kcal (1762 kJ) | ||
| Calories from fat | 162.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 18.01g | 28% | |
|---|---|---|---|
| Cholesterol | 129mg | 43% | |
| Sodium | 288.31mg | 12% | |
| Potassium | 1422.32mg | 30% | |
| Total Carbs | 17.84g | 6% | |
| Sugars | 4.94g | 20% | |
| Dietary Fiber | 5.55g | 22% | |
| Protein | 45.18g | 90% | |
| Vitamin C | 114.7mg | 191% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 3.9mg | 22% | |
| Calcium | 298.3mg | 30% | |
| Amount Per 100 g | |||
| Calories | 98.69 Kcal (413 kJ) | ||
| Calories from fat | 38.02 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.22g | 28% | |
|---|---|---|---|
| Cholesterol | 30.25mg | 43% | |
| Sodium | 67.61mg | 12% | |
| Potassium | 333.55mg | 30% | |
| Total Carbs | 4.18g | 6% | |
| Sugars | 1.16g | 20% | |
| Dietary Fiber | 1.3g | 22% | |
| Protein | 10.6g | 90% | |
| Vitamin C | 26.9mg | 191% | |
| Iron | 0.9mg | 22% | |
| Calcium | 70mg | 30% | |
* 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.
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