Crunchy Baked Parmesan Swai (By Poteet)
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
Parmesan Cheese, grated, 2 tbsp (remove) Milk, 2%, 0.50 cup (remove) Dill weed, dried, 1 tsp (remove) Pepper, black, 1 tbsp (remove) Salt, 0.25 tsp (remove) cereal,cornflakes, 1 serving (remove) Fish, Swai Fillet, 16 oz (remove) 1 large egg (per the egg board), 1 serving (remove)
1. Preheat oven to 450oF. Coat a baking sheet with nonstick cooking spray.
2. In a large resealable plastic bag combine crushed cornflakes, Parmesan, dill, salt and pepper.
3. In a shallow dish whisk together milk and egg. Dip swa in egg misxture, turning to coat, then place in bag. SEal; turn to coat, pressing so that the crunchy coating adheres to the swai.
4. Place cod on baking sheet. Bake 10 to 12 minutes or until fish flakes easily with a ork. Serve with lemon wedges
Serving Size: makes 4 servings
2. In a large resealable plastic bag combine crushed cornflakes, Parmesan, dill, salt and pepper.
3. In a shallow dish whisk together milk and egg. Dip swa in egg misxture, turning to coat, then place in bag. SEal; turn to coat, pressing so that the crunchy coating adheres to the swai.
4. Place cod on baking sheet. Bake 10 to 12 minutes or until fish flakes easily with a ork. Serve with lemon wedges
Serving Size: makes 4 servings
Nutritional Info Amount Per Serving
- Calories: 144.4
- Total Fat: 4.7 g
- Cholesterol: 102.4 mg
- Sodium: 495.6 mg
- Total Carbs: 2.8 g
- Dietary Fiber: 0.5 g
- Protein: 18.9 g
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