Directions:
- Rinse and pat dry fish. Cut into 4 serving size pieces if needed.
- Measure thickness of each piece. This will determine cooking time.
- Create an assembly-type line with milk in one dish, flour in another.
- In the last dish, combine bread crumbs, parmesan, dill, and black pepper. Add melted butter, stir until forms small crumbs.
- Dip fish in milk (this helps the flour stick to fish).
- Then dip in flour.
- Dip again in milk.
- Then dip into bread crumb mixture. Press crumbs into fish if not sticking.
- Place fish on GREASED baking sheet.
- Bake uncovered at 450 degrees for 5 minutes per 1/2 inch thickness of fish. If the thickest part of fish is 1 inch thick, bake for 10 minutes. Check doneness by inserting fork and if fish flakes easily.
- I place rings of onion and lemon juice on bottom and top of fish while baking for extra flavor.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 339.28 Kcal (1420 kJ) | ||
| Calories from fat | 184.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.47g | 31% | |
|---|---|---|---|
| Cholesterol | 14.05mg | 5% | |
| Sodium | 647.1mg | 27% | |
| Potassium | 492.24mg | 10% | |
| Total Carbs | 18.03g | 6% | |
| Sugars | 1.57g | 6% | |
| Dietary Fiber | 5.58g | 22% | |
| Protein | 20.62g | 41% | |
| Iron | 2.2mg | 12% | |
| Calcium | 160.5mg | 16% | |
| Amount Per 100 g | |||
| Calories | 280.98 Kcal (1176 kJ) | ||
| Calories from fat | 152.57 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.95g | 31% | |
|---|---|---|---|
| Cholesterol | 11.63mg | 5% | |
| Sodium | 535.9mg | 27% | |
| Potassium | 407.65mg | 10% | |
| Total Carbs | 14.93g | 6% | |
| Sugars | 1.3g | 6% | |
| Dietary Fiber | 4.62g | 22% | |
| Protein | 17.08g | 41% | |
| Iron | 1.8mg | 12% | |
| Calcium | 132.9mg | 16% | |
* 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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