More
Close

Lemon and Parmesan Fish

Lemon and Parmesan Fish

5
Login to rate this recipe.
Rated: 2
  • Makes: 2 servings
  • Prep 15 mins
  • Bake 6 mins
  • Carb Grams Per Serving: 7

Ingredients

  • 4 2 - ounces fresh or frozen sole, tilapia, or flounder fillets, 1/4 to 1/2 inch thick
  • Nonstick cooking spray
  • 1/4 cup crushed cornflakes
  • 2 tablespoons grated Parmesan cheese
  • 2 teaspoons butter, melted
  • 1/2 teaspoon finely shredded lemon peel
  • 1/8 teaspoon ground black pepper
  • Lemon wedges

Directions

  1. 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.
  2. 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.
  3. 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.

Diabetic Exchanges

Fat (d.e): 1; Starch (d.e): 0.5; Lean Meat (d.e): 3