Parmesan and Cornmeal Crusted Fish Fillets Recipe

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Parmesan and Cornmeal Crusted Fish Fillets
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Ingredients
9
Count
Nutrition
198
Calories
Total time
60
Minutes
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Ingredients:

  • 3 tbsp cornmeal
  • 1 tsp paprika
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1/4 cup skim milk
  • 4 (6 oz) fish fillets

Directions:

  1. In a shallow dish, combine the flour, parmesan cheese, cornmeal, paprika, salt and pepper; set aside.
  2. In another shallow dish, beat egg white and milk.
  3. Dip fillets in milk mixture, then in flour mixture.
  4. Place in a 13X9 inch baking dish coated with non-stick spray.
  5. Bake, uncovered, at 350 degrees for 35-40 minutes or until fish flakes easily with a fork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 198.42 Kcal (831 kJ)
Calories from fat 66.42 Kcal
% Daily Value*
Total Fat 7.38g 11%
Cholesterol 5.81mg 2%
Sodium 404.28mg 17%
Potassium 265.18mg 6%
Total Carbs 20.34g 7%
Sugars 1.32g 5%
Dietary Fiber 2.81g 11%
Protein 12.38g 25%
Vitamin C 0.2mg 0%
Iron 1.1mg 6%
Calcium 133mg 13%
Amount Per 100 g
Calories 245.79 Kcal (1029 kJ)
Calories from fat 82.27 Kcal
% Daily Value*
Total Fat 9.14g 11%
Cholesterol 7.2mg 2%
Sodium 500.78mg 17%
Potassium 328.48mg 6%
Total Carbs 25.2g 7%
Sugars 1.63g 5%
Dietary Fiber 3.48g 11%
Protein 15.34g 25%
Vitamin C 0.2mg 0%
Iron 1.4mg 6%
Calcium 164.8mg 13%

* 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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Recipe Tags

Weightwatchers Points

  • 4
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

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