Lemon and parmesan fish

By NormaJean

  • Prep;15mins Bake 4 minutes

  • 4 4-ounce fresh or frozen flounder,sole,or orange roughy fillets,1/2 to 1 inch thick

  • nonstick spray coating

  • 1/2 cup crushed cornflakes

  • 1 tbsp grated Parmesan cheese

  • 1 tbsp.margarine or butter,melted

  • 1 tsp.finely shredded lemon peel

  • 1/4 tsp.pepper

  • lemon wedges

  1. Thaw fish if frozen.Rinse fish;pat dry.Spray a 15x10x1-inch baking pan with nonstick coating.Place fish in prepared pan, tucking under any thin edges.

  2. In a small bowl combine crushed cornflakes,parmesan cheese,margarine or butter,lemon peel,and pepper.Sprinkle crumb mixture on top of fish.Bake in a 450deg.oven until fish flakes easily with a fork and crumbs are brown(allow 4 to 6 mins.per 1/2 inch thickness of fish).Serve with lemon wedges.Makes 4 main dish servings.

  3. Experts suggest eating seafood 2 or 3 times a week to take advantage of its excellent health benefits.This recipe is so easy that you can whip it up on a busy weeknight.Better yet,the crunchy parmesan crunch topping on these oven-baked fillets pleases kids and adults alike.

Nutritional Facts

per serving
Calories 158
Total fat 5g(1g saturated fat)
Cholesterol 62mg
Sodium 221mg
Carbohydrates 5 g
Fiber 0g
Protein 22g
Daily value
Vitamin A 11%
Vitamin C 6%
Calcium 3%
Iron 4%

lunch fish and seafood weight loss fish low fat low carb omega 3 calcium dairy bake main dish

5 replies