Crusted Ocean Perch
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
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
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.
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.