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20 minute dinner recipes

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Crusty Fish Fillets


From EatingWell:  March/April 1999

Wheat germ is one of those ingredients you may buy once and never use again. Why not add some fiber to your breading by using it in the breading for fish fillets?

4 servings | Active Time: 10 minutes | Total Time: 25 minutes



  1. Preheat oven to 425°F. Coat a baking sheet. with cooking spray.
  2. Combine wheat germ, pecans, parsley, garlic, salt and cayenne in a pie pan. Dredge fillets in the wheat germ mixture. Place on the prepared baking sheet and bake until opaque in the center, 12 to 15 minutes. Serve with lemon wedges.


Per serving : 207 Calories; 12 g Fat; 2 g Sat; 6 g Mono; 53 mg Cholesterol; 4 g Carbohydrates; 20 g Protein; 1 g Fiber; 206 mg Sodium; 431 mg Potassium

Exchanges: 2 1/2 medium-fat meat, 1/2 fat