Baked Parmesan Fish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/4 cup egg beaters2 tbsp fat-free milk1/3 cup reduced-fat Parmesan cheese2 tbsp whole wheat (or white) flour1/2 tsp paprika1/4 tsp sea saltDash of pepper (to taste)
1. Preheat oven to 350 degrees.
2. Mix the egg beaters and milk in a bowl large enough to dip each of the fish fillets.
3. Mix the dry ingredients in a zippered food storage bag.
4. Dip each of the fish fillets (one at a time) into the egg mixture.
5. Put each fish fillet (one at a time) into the zip-lock bag and shake around to ensure it's covered.
6. Spray a baking sheet with non-stick olive oil spray (or use non-stick aluminum foil).
7. Place each fish fillet on baking sheet and bake for about 25 minutes or until the fish flakes easily with a fork.
Serving Size: Makes four fish fillets (approx 4-5 oz per fillet)
Number of Servings: 4
Recipe submitted by SparkPeople user KIZQUIERDO.
2. Mix the egg beaters and milk in a bowl large enough to dip each of the fish fillets.
3. Mix the dry ingredients in a zippered food storage bag.
4. Dip each of the fish fillets (one at a time) into the egg mixture.
5. Put each fish fillet (one at a time) into the zip-lock bag and shake around to ensure it's covered.
6. Spray a baking sheet with non-stick olive oil spray (or use non-stick aluminum foil).
7. Place each fish fillet on baking sheet and bake for about 25 minutes or until the fish flakes easily with a fork.
Serving Size: Makes four fish fillets (approx 4-5 oz per fillet)
Number of Servings: 4
Recipe submitted by SparkPeople user KIZQUIERDO.
Nutritional Info Amount Per Serving
- Calories: 198.4
- Total Fat: 3.6 g
- Cholesterol: 63.4 mg
- Sodium: 389.6 mg
- Total Carbs: 7.6 g
- Dietary Fiber: 0.6 g
- Protein: 32.6 g
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