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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 302.2
  • Total Fat: 9.7 g
  • Cholesterol: 68.9 mg
  • Sodium: 634.7 mg
  • Total Carbs: 15.6 g
  • Dietary Fiber: 2.4 g
  • Protein: 33.1 g

View full nutritional breakdown of Crusted Ocean Perch calories by ingredient
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Crusted Ocean Perch

Submitted by: TAZ42783

Introduction

This is a great tasting fish for a nice summer meal! This is a great tasting fish for a nice summer meal!
Number of Servings: 2

Ingredients

    8-9 oz Ocean Perch
    1 tbsp Olive Oil
    1 tbsp Land O'Lakes Parmesan and Herb Seasoning
    1 tbsp Onion powder
    1 tbsp Lemon Pepper Seasoning
    1/2 tbsp Garlic powder
    1/4 cup Kroger Whole Wheat Flour
    1/4 cup water

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Directions

Add the oil to the skillet and swirl to cover the bottom. Turn the head on a medium-low setting and let the pan heat up.
Mix all the dry ingredients in a bowl then add the water to form a paste. Take the paste and use a fork to smooth it onto the tops of the fish fillets. Once the pan is warm lay the fish skin-side down in the pan and let it cook for several minutes then flip to cook the top side.

Serving Size: makes two 4oz-4.5oz servings

Number of Servings: 2

Recipe submitted by SparkPeople user TAZ42783.





TAGS:  Fish | Dinner | Fish Dinner |

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