Potato Encrusted Perch

Name: Potato Encrusted Perch Recipe
Prep time: PTM
Cook time: PTM
Total time: PTM
Yield: 2
Ingredients: Four perch fillets; 1/2 cup non fat milk; 1/2 tsp salt; 1/4 tsp black pepper; 1/2 cup dehydrated potato flakes

(7)

Number of Servings: 2

Ingredients

Four perch fillets1/2 cup non fat milk1/2 tsp salt1/4 tsp black pepper1/2 cup dehydrated potato flakes

Directions

Mix salt, pepper and potato flakes together in a shallow bowl.
Dip fish fillets in milk and then into the potato flakes. Place in a greased baking dish.
Bake at 350 degrees for 15-20 minutes or until flaky.

Number of Servings: 2

Recipe submitted by SparkPeople user JANIEBOW.

Servings Per Recipe: 2

Nutritional Info Amount Per Serving

Calories: 190.7
Total Fat: 3.7 g
Cholesterol: 108.1 mg
Sodium: 1,357.7 mg
Total Carbs: 11.6 g
Dietary Fiber: 0.8 g
Protein: 26.1 g

More Recipes Like This

TIME0

CALS84

(195 ratings)

Lime Shrimp

A tasty shrimp dish, that's great for entertaining.Submitted by: VBENNETT6287

CALORIES 84.4 FAT 0.9 PROTEIN 16.3 CARBS 2.2 FIBER 0.4

TIME15

CALS155

(86 ratings)

Broiled Tilapia Parmesan

Submitted by: NEWCREATION517

CALORIES 155 FAT 6 PROTEIN 22.9 CARBS 0.6 FIBER 0

TIME25

CALS408

(145 ratings)

Mediterranean Salmon with Pasta

High in protein & fiber, low in fat, this dish is a complete meal.Submitted by: TANCALIEL

CALORIES 407.5 FAT 9.2 PROTEIN 38.7 CARBS 44.9 FIBER 8.2

TIME15

CALS168

(202 ratings)

Spicy Garlic and Lime Shrimp

Addictively delicious and unbelievably easy, this dish is perfect on pasta, in tacos, or simply atop steamed rice and veggies.Submitted by: SGILLARD

CALORIES 167.5 FAT 7.9 PROTEIN 21 CARBS 2.7 FIBER 0.4

TIME0

CALS314

(115 ratings)

Salmon on Greens with Lime-Ginger Dressing RECIPE

Get your daily dose of omega-3 fatty acid with this lime and ginger flavored salmon dish.Submitted by:

CALORIES 313.8 FAT 4.1 PROTEIN 24.1 CARBS 49.5 FIBER 2.9

Member Reviews

LECHARJT
Not a fan of this one, although I used Cod instead of Perch. The potate crust never moistened on top, but it turned to mashed potatoes on the botom. Biggest prob: Kids wouldn't eat it and they normally like cod. - 3/17/07
JUANITAGRAINGER
fast and easy and tasted great. the potatoes didn't get crusty instead alittle mushy, but it still tasted good. my hubby liked it but the kids not so much. they still getting use to the no fryed food thing tho. - 2/1/11
CD3490412
This was the grossest thing I have ever eaten. I will no eat perch again. I like most all fish but this one was not good, espcially with the potatoes on it. - 8/10/08
KATIEMC1229
This is really good! The only change I made was to use a seasoning blend (smilar to Mrs. Dash) instead of salt and pepper. Quick and simple, this is something I could handle after a busy day at work. Even my fast-food-lovin' 23-year-old son is sitting here right now saying, "Mom this is AWESOME!" - 7/27/08
MYSTIKWHITEWOLF
I added bread crumbs in the potato flakes as well as garlic salt with parsley & cheese on the top after it was cooked. It was great! Perch is a little fishy for my taste but this was good. - 7/18/08
CD2079905
I made this using both perch and tilapia. It was my first time eating perch and I won't eat it again! BUT this recipe was delicious on the tilapia! I used "No Salt" in place of the salt to knock down the amount of sodium, and added a little garlic powder. - 9/7/07
POPEYEGIRL
The second time I made it my husband added a bit of curry powder to perk it up. He's the ultimate perch fisherman & cook. - 3/15/07
FIREMN317
great recipe!!! finally someone who eats normally instead of fast food or restaraunts. thank you. - 3/12/07