Lemon and Parmesan Fish

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Crispy lemon fish with parmesan cheese in under 30 minutes!

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Prep Time:
15 mins
Additional Time:
10 mins
Total Time:
25 mins
Servings:
2
Yield:
2 servings

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

  • 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 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.

  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.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

191 Calories
7g Fat
7g Carbs
25g Protein
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.

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