RSSCrusty Fish Fillets
From EatingWell: March/April 1999 — Subscribe Now!
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
Nutrition Profile
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | View Complete Nutrition Guidelines»
Ingredients
- 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 flounder
Preparation
- 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.
Nutrition
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.
Nutrition Bonus: Selenium (27% daily value), Zinc (15% dv).
Exchanges: 2 1/2 medium-fat meat, 1/2 fat
Recipe Categories
- Ethnic/Regional
- American
- Type of Dish
- Main dish, fish/seafood
- Publication
- March/April 1999
- Health & Diet Considerations
- Healthy weight
- Heart healthy
- Low sodium
- Low saturated fat
- Low cholesterol
- Low carbohydrate
- Low calorie
- Diabetes appropriate
- Meal/Course
- Dinner
- Main Ingredient
- Fish
- Servings
- 4
- Total Time
- 30 minutes or less
- Ease of Preparation
- Easy
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