Crispy Fish Fillets Italiano
|Frozen sole fillets||16 Ounce, Defrosted (1 Package)|
|Egg||1 , beaten|
|Dry bread crumbs||1⁄2 Cup (8 tbs)|
|Grated parmesan cheese||1⁄4 Cup (4 tbs)|
|Chopped parsley||2 Teaspoon|
|Oregano leaves||1⁄2 Teaspoon|
|Basil leaves||1⁄2 Teaspoon|
|Marjoram leaves||1⁄2 Teaspoon|
|Garlic salt||1⁄4 Teaspoon|
1. Preheat convection oven to 325CF.
2. Separate fillets; cut into serving pieces. Combine egg and water in a shallow bowl. Combine remaining ingredients in another shallow bowl. Dip fish pieces first in egg mixture, then in crumb mixture; turn to coat evenly.
3. Arrange fish on a roast rack suitable for microwave and convection heat; set in a 2-quart glass baking dish.
4. Place dish on bottom metal rack. Cook in microwave/convection oven 12 to 15 minutes at Combination I, or until fish flakes easily when tested with a fork.
Serving size: Complete recipe
Calories 717 Calories from Fat 190
% Daily Value*
Total Fat 22 g33.1%
Saturated Fat 7.3 g36.6%
Trans Fat 0 g
Cholesterol 458.9 mg153%
Sodium 1606.8 mg67%
Total Carbohydrates 22 g7.3%
Dietary Fiber 2.5 g9.9%
Sugars 2.6 g
Protein 102 g204.9%
Vitamin A 55.7% Vitamin C 27.7%
Calcium 44.3% Iron 20.8%
*Based on a 2000 Calorie diet