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?

Ruth Cousineau
Source: EatingWell Magazine, March/April 1999




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F. Coat a baking sheet. with cooking spray.

  • 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.

Nutrition Facts

186 calories; protein 19.7g 39% DV; carbohydrates 4.1g 1% DV; exchange other carbs 0.5; dietary fiber 1.4g 6% DV; sugars 0.7g; fat 10g 15% DV; saturated fat 1.8g 9% DV; cholesterol 62.4mg 21% DV; vitamin a iu 112.7IU 2% DV; vitamin c 1.8mg 3% DV; folate 38.4mcg 10% DV; calcium 16.1mg 2% DV; iron 1mg 6% DV; magnesium 48.8mg 17% DV; potassium 429.7mg 12% DV; sodium 257.3mg 10% DV; thiamin 0.2mg 16% DV.

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Rating: 4 stars
This dish was very good. It was indeed a good way to use up that wheat germ I bought months ago for just one recipe! We will definitely have it again. The next time I'll cook it on a rack elevated above the cookie sheet - cooked it on a baking sheet and the bottom got a little mushy but the top was nice and crisp. Read More