Lemon Parmesan Fish

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Crunchy Lemon Parmesan Fish

  • Prep Time: 15 minutes
  • Total Time: 10 minutes
  • Serves: 4


Ingredients
  • 1 pounds sole/flounder, uncooked
  • 1 cups cereal, whole grain fortified flakes
  • 1 tablespoons Parmesan cheese, fat free
  • 1 tablespoons margarine, canola-based, trans-fat free
  • 1 teaspoons lemon peel
  • 1/4 teaspoons black pepper
Preparation:
  • Preheat oven to 450°F. Rinse fish; pat dry with paper towels. Cut into four 4-ounce portions, if necessary.
  • Lightly coat a jelly-roll pan or other shallow baking pan with cooking spray. Place fish in prepared pan, tucking under any thin edges.
  • Crush cereal into coarse crumbs. In a small bowl, combine crushed cereal, Parmesan cheese, margarine (melted), lemon peel (grated or shredded), and pepper.
  • Sprinkle crumb mixture on top of fish. Bake for 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily with a for and crumbs are brown.
  • Serve with lemon wedges, if desired.
 
Diet Exchange
Other Carbohydrates0.0
Very Lean Meat 2.5
Fat0.5
Milk0.0
Vegetable0.0
Fruit0.0
Lean Meat0.0
Bread/Starch0.5
Nutrition Information
Amount Per Serving
Calories 150
Calories from Fat 35
Total Fat4g
Saturated Fat1g
Cholesterol55mg
Sodium190mg
Total Carbohydrate8g
Dietary Fiberless than 1g
Sugars2g
Protein20g
Vitamin A6%
Vitamin C35%
Calcium 35%
Iron 35%