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Full Online Book HomeLearning KitchenLow_fat - Seafood - Lemon And Parmesn Fish
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Low_fat - Seafood -  Lemon And Parmesn Fish Post by :welove Category :Learning Kitchen Author :Unknown Date :March 2012 Read :3420

Click below to download : Low_fat - Seafood - Lemon And Parmesn Fish (Format : PDF)

Low_fat - Seafood - Lemon And Parmesn Fish

2 (4 ounce) fresh or frozen sole, flounder, orange roughy or cod fillets, 1/2 to 1 inch thick
1/4 cup crushed cornflakes
1-1/2 tsp grated Parmsan cheese
1-1/2 tsp margarine or butter, melted
1/2 tsp lemon zest
1/8 tsp black pepper

Thaw fish, if frozen. Rinse fish, pat dry with paper towels. Lightly coat a shallow baking dish with cooking spray. Place fish in prepared pan in a single layer.

In a small bowl, combine remaining ingredients (cornflakes through pepper). Sprinkle crumb mixture on top of fish.

Bake at 450 degree oven until the fish flakes easily when tested with a fork and the crumb mixture has browned. Allow approximately 4 to 6 minutes per 1/2 inch thickness of fish.

Nutritional Information Per Serving: 163 calories, 9 g carbs, 1 g sugar, 4 g total fat, 1 g saturated fat, 53 mg cholesterol, 21 g protein, 256 mg sodium, 0 g fiber.

Exchanges: 1/2 starch, 0 fruit, 0 milk, 0 other carbs, 0 vegetable, 3 very lean meat, 1/2 fat.
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