Lemon and Parmesan Fish (TNT)

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Lemon and Parmesan Fish (TNT)

Post by pstarkoski on Sat Jan 17, 2009 4:34 am

Hi all--
This is really good! I used orange roughy, but this recipe would be good using any kind of fish.

Lemon and Parmesan Fish
Prep Time: 15 minutes
Source: Better Homes and Gardens

Printed from BHG.com


2 4-ounce fresh or frozen sole, flounder, or orange roughy fillets,
1/2 to 1-inch thick
Nonstick cooking spray
1/4 cup crushed cornflakes
1-1/2 teaspoons grated Parmesan cheese
1-1/2 teaspoons margarine or butter, melted
1/2 teaspoon finely shredded lemon peel
1/8 teaspoon black pepper
Lemon wedges

Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Lightly
coat a shallow baking pan with cooking spray. Place fish in a single
layer in the prepared pan, tucking under any thin edges.

In a small bowl combine crushed cornflakes, Parmesan cheese, melted
margarine, lemon peel, and pepper. Sprinkle crumb mixture on top of

Bake in a 450 degree F oven until fish flakes easily when tested
with a fork and crumbs are brown. (Allow 4 to 6 minutes per 1/2-inch
thickness of fish.) Serve the fish with lemon wedges. Makes 2

Nutritional facts per serving

calories: 163 , total fat: 4g , saturated fat: 1g , monounsaturated
fat: 2g , polyunsaturated fat: 1g , cholesterol: 53mg , sodium:
256mg , carbohydrate: 9g , total sugar: 1g , fiber: 0g , protein:
21g , vitamin A: 0% , vitamin C: 3% , calcium: 4% , iron: 15% ,
starch: .5diabetic exchange , very lean meat: 3diabetic exchange ,
fat: .5diabetic exchange

Recipe source: Recipe Tag yahoo group


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Age : 72
Location : Boynton Beach, florida
Job/hobbies : crafts and cooking
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