Crusty Fish Fillets

Crusty Fish Fillets

1 Review
From: EatingWell Magazine, 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?

Ingredients 4 servings

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  • 1/4 cup toasted wheat germ
  • 2 tablespoons finely chopped pecans
  • 1 tablespoon finely chopped fresh parsley
  • 1 clove garlic, minced
  • 1/4 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 4 4-ounce fish fillets, such as catfish or Pacific flounder

Preparation

  • Active

  • Ready In

  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.

Nutrition information

  • Per serving: 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
  • Carbohydrate Servings: 0
  • Exchanges: 2 1/2 medium-fat meat, 1/2 fat

Reviews 1

April 15, 2010
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By: honestie
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.