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Crusty Fish Fillets

:  March/April 1999

Your rating: None Average: 3.7 (6 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

Makes: 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

Type of Dish
Main dish, fish/seafood
Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Bake
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Entertaining, formal
Quick (total 30 min. or less)
Publication
March/April 1999
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