Ingredients Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Sole Recipes Lemon and Parmesan Fish 5.0 (1) 1 Review Crispy lemon fish with parmesan cheese in under 30 minutes! By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Prep Time: 15 mins Additional Time: 10 mins Total Time: 25 mins Servings: 2 Yield: 2 servings Nutrition Profile: Low-Carb Nut-Free Healthy Aging Low-Sodium Soy-Free Egg-Free Low-Calorie Jump to Nutrition Facts Ingredients 4 (2 ounce) fresh or frozen sole, tilapia, or flounder fillets, 1/4 to 1/2-inch thick Nonstick cooking spray ¼ cup crushed cornflakes 2 tablespoons grated Parmesan cheese 2 teaspoons butter, melted ½ teaspoon lemon peel, finely shredded ⅛ teaspoon ground black pepper Lemon wedges Directions 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 corn flakes, Parmesan cheese, melted butter, lemon peel and pepper. Sprinkle crumb mixture on top of fish roll-ups; use 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. Originally appeared: Diabetic Living Magazine Rate It Print Nutrition Facts (per serving) 191 Calories 7g Fat 7g Carbs 25g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 2 Serving Size 1 serving Calories 191 % Daily Value * Total Carbohydrate 7g 3% Dietary Fiber 0g 1% Total Sugars 1g Protein 25g 51% Total Fat 7g 9% Saturated Fat 4g 21% Cholesterol 71mg 24% Vitamin A 330IU 7% Vitamin C 3mg 3% Folate 70mcg 18% Sodium 230mg 10% Calcium 70mg 5% Iron 2mg 12% Magnesium 34mg 8% Potassium 367mg 8% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved