Lemon and Parmesan Fish

Lemon and Parmesan Fish

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From: Diabetic Living Magazine

Crispy lemon fish with parmesan cheese in under 30 minutes!

Ingredients 2 servings

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Original recipe yields 2 servings
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  • 4 (2 ounce) fresh or frozen sole, tilapia, or flounder fillets, ¼ to ½-inch thick
  • Nonstick cooking spray
  • ¼ cup crushed cornflakes
  • 2 tablespoons grated Parmesan cheese
  • 2 teaspoons butter, melted
  • ½ teaspoon lemon peel, finely shredded
  • ⅛ teaspoon ground black pepper
  • Lemon wedges

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Lightly coat a shallow baking pan with nonstick cooking spray. Roll up fish fillets, starting from the short ends. Place in prepared baking pan.
  2. In a small bowl, combine crushed corn flakes, Parmesan cheese, melted butter, lemon peel and pepper. Sprinkle crumb mixture on top of fish roll-ups; use fingers to lightly press crumbs into fish. Some crumbs may fall off fish into pan.
  3. Bake for 6 to 8 minutes or until fish flakes easily when tested with a fork and crumbs are browned. Serve the fish and any crumbs from the baking pan with lemon wedges.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 191 calories; 7 g fat(4 g sat); 0 g fiber; 7 g carbohydrates; 25 g protein; 70 mcg folate; 71 mg cholesterol; 1 g sugars; 330 IU vitamin A; 3 mg vitamin C; 70 mg calcium; 2 mg iron; 230 mg sodium; 367 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean protein, 1 fat, ½ starch

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