Crusty Fish Fillets
From EatingWell: 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?
- 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
- 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.
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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- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 30 minutes or less
- Main Ingredient
- Preparation/ Technique
- March/April 1999