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Crusty Fish Fillets

:  March/April 1999

Your rating: None Average: 3.8 (5 votes)

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?


READER'S COMMENT:
"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...
Crusty Fish Fillets Recipe

4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight |

View Our 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 Pacific flounder

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Preparation

  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

Per serving: 207 calories; 12 g fat ( 2 g sat , 6 g mono ); 53 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 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


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Recipe Categories

Health & Diet Considerations
Low saturated fat
Low cholesterol
Low carbohydrate
Low calorie
Diabetes appropriate
Healthy weight
Heart healthy
Low sodium
Total Time
30 minutes or less
Preparation/ Technique
Bake
Style/Theme
Quick (total 30 min. or less)
Entertaining, formal
Entertaining, casual
Ethnic/Regional
American
Servings
4
Meal/Course
Dinner

Season
Winter
Fall
Summer
Spring
Ease of Preparation
Easy
Main Ingredient
Fish
Type of Dish
Main dish, fish/seafood
Publication
March/April 1999
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