Nutrition per serving may change if servings are adjusted.
¼ cup toasted wheat germ
2 tablespoons finely chopped pecans
1 tablespoon finely chopped fresh parsley
1 clove garlic, minced
¼ teaspoon salt
⅛ teaspoon cayenne pepper
4 4-ounce fish fillets, such as catfish or Pacific flounder
Preheat oven to 425°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.
186 calories;10 g fat(2 g sat); 1 g fiber; 4 g carbohydrates; 20 g protein; 38 mcg folate; 62 mg cholesterol; 1 g sugars; 0 g added sugars; 113 IU vitamin A; 2 mg vitamin C; 16 mg calcium; 1 mg iron; 257 mg sodium; 430 mg potassium
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.