Parmesan-Crumbed Baked Fish
Preparation Time: 15 mins
Cooking Time: 15 mins
Rating:
FatSecret Members Average Rating
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Parmesan-Crumbed Baked Fish
Stuck for a healthy dinner idea? This parmesan-crumbed baked fish will make weeknight dinners a breeze.
Ingredients
Directions
- Preheat oven to 200 °C.
- 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.
- Press breadcrumb mixture onto flesh-side of fish fillets to form an even topping.
- Place fish, skin-side down, onto a baking tray. Spray with oil.
- Bake for 15 minutes or until crumbs are light golden and fish is just cooked through.
- Serve with steamed beans, potatoes and lemon wedges.
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Nutritional Summary:
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There are 213 calories in 1 serving of Parmesan-Crumbed Baked Fish.
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Calorie Breakdown: 41% fat, 20% carbs, 39% prot. |
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Nutrition Facts
Amount Per Serving
Calories
213
% Daily Values*
Total Fat
9.67g
12%
Saturated Fat
2.459g
12%
Trans Fat
0.03g
Polyunsaturated Fat
0.698g
Monounsaturated Fat
3.435g
Cholesterol
7mg
2%
Sodium
291mg
13%
Total Carbohydrate
10.86g
4%
Dietary Fiber
0.3g
1%
Sugars
1.01g
Protein
20.67g
Vitamin D
-
Calcium
99mg
8%
Iron
0.34mg
2%
Potassium
34mg
1%
Vitamin A
26mcg
3%
Vitamin C
6.9mg
8%
Calorie Breakdown:
Carbohydrate (20%)
Fat (41%)
Protein (39%)
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*Based on an RDI of 2000 calories
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