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Yields:
4 serving(s)
Preparation Time:
15 mins
Cooking Time:
15 mins
Meal type:
Main Dishes
Rating:
Average FatSecret member ranking FatSecret Members Average Rating
by member: chrissummers

Parmesan-Crumbed Baked Fish

Stuck for a healthy dinner idea? This parmesan-crumbed baked fish will make weeknight dinners a breeze.

Ingredients

Directions

  1. Preheat oven to 200 °C.
  2. Combine breadcrumbs, parsley, parmesan cheese, lemon rind, and salt and pepper in a bowl. Stir to combine. Drizzle mixture with oil. Stir until breadcrumbs are coated in oil.
  3. Press breadcrumb mixture onto flesh-side of fish fillets to form an even topping.
  4. Place fish, skin-side down, onto a baking tray. Spray with oil.
  5. Bake for 15 minutes or until crumbs are light golden and fish is just cooked through.
  6. Serve with steamed beans, potatoes and lemon wedges.
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Nutritional Summary:

There are 213 calories in 1 serving of Parmesan-Crumbed Baked Fish.
Calorie Breakdown: 41% fat, 20% carbs, 39% prot.

Nutrition Facts
Serving Size
per serve
per serve
Energy
892 kj
213 kcal
Protein
20.67g
Fat
9.67g
Saturated Fat
2.459g
Trans Fat
0.03g
Polyunsaturated Fat
0.698g
Monounsaturated Fat
3.435g
Cholesterol
7mg
Carbohydrates
10.86g
Sugar
1.01g
Fibre
0.3g
Sodium
291mg
Potassium
34mg
11%
of RDI*
(213 cal)
11% RDI
Calorie Breakdown:
 
Carbohydrate (20%)
 
Fat (41%)
 
Protein (39%)
*Based on an RDI of 2000 calories

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