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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
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%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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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