Lemon and Parmesan Fish
- Makes: 2 servings
- Carb Grams Per Serving: 7
fresh or frozen sole, tilapia, or flounder fillets, 1/4 to 1/2 inch thick
Nonstick cooking spray
grated Parmesan cheese
finely shredded lemon peel
ground black pepper
- Preheat oven to 450 degrees F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Lightly coat a shallow baking pan with nonstick cooking spray. Roll up fish fillets, starting from the short ends. Place in prepared baking pan.
- In a small bowl, combine crushed cornflakes, Parmesan cheese, melted butter, lemon peel, and pepper. Sprinkle crumb mixture on top of fish roll-ups; use your fingers to lightly press crumbs into fish. Some crumbs may fall off fish into pan.
- Bake for 6 to 8 minutes or until fish flakes easily when tested with a fork and crumbs are browned. Serve the fish and any crumbs from the baking pan with lemon wedges. Makes 2 servings.
Nutrition Facts Per Serving:Servings Per Recipe: 2
PER SERVING: 191 cal., 7 g total fat (4 g sat. fat), 71 mg chol., 230 mg sodium, 7 g carb. 25 g pro.