Directions:
- On a plate mix together the bread crumbs, parsley, onion garlic powder, basil, lemon-pepper and cayenne.
- Brush both sides of fish fillets with 2 tbsps of the oil.
- Coat both sides of fillets with bread crumb mixture.
- Preheat the remaining 2 tbsps oil in a large skillet over medium heat.
- Add fish in a single layer and fry for 1 minute.
- Turn carefully, fry 2 to 3 minutes more until fish is flaky.
- To freeze: Prepare up through coating the fish with the breadcrumb mixture. Place in a freezer container and freeze for up to one month. Defrost in completely in refrigerator. Continue with the recipe.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 247.77 Kcal (1037 kJ) | ||
| Calories from fat | 116.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.89g | 20% | |
|---|---|---|---|
| Cholesterol | 65.39mg | 22% | |
| Sodium | 324.51mg | 14% | |
| Potassium | 623.96mg | 13% | |
| Total Carbs | 3.75g | 1% | |
| Sugars | 0.13g | 1% | |
| Dietary Fiber | 0.38g | 2% | |
| Protein | 27.9g | 56% | |
| Vitamin C | 0.5mg | 1% | |
| Iron | 2mg | 11% | |
| Calcium | 117.2mg | 12% | |
| Amount Per 100 g | |||
| Calories | 130.5 Kcal (546 kJ) | ||
| Calories from fat | 61.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.79g | 20% | |
|---|---|---|---|
| Cholesterol | 34.44mg | 22% | |
| Sodium | 170.92mg | 14% | |
| Potassium | 328.63mg | 13% | |
| Total Carbs | 1.98g | 1% | |
| Sugars | 0.07g | 1% | |
| Dietary Fiber | 0.2g | 2% | |
| Protein | 14.7g | 56% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 1mg | 11% | |
| Calcium | 61.7mg | 12% | |
* 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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