Oven Fried Fish Fillets
|Flounder/Sole / perch fillets||2 Pound, frozen, thawed (2 Packages, 1 Pound Each)|
|Fine dry bread crumbs||1⁄2 Cup (8 tbs)|
|Dried parsley flakes||1 Tablespoon|
|Vegetable oil||2 Tablespoon|
1. Separate the fish fillets carefully.
2. Combine the bread crumbs, salt, pepper, parsley flakes and paprika in a bowl. Add oil and blend with a fork until thoroughly combined. Spread on waxed paper.
3. Press fish fillets into crumb mixture to coat both sides. Place on nonstick baking sheet.
4. Bake in a very hot oven (450°) for 12 minutes, or until fish flakes easily with a fork.
Serving size: Complete recipe
Calories 1246 Calories from Fat 385
% Daily Value*
Total Fat 43 g66.9%
Saturated Fat 6.9 g34.5%
Trans Fat 0 g
Cholesterol 435.5 mg145.2%
Sodium 2930.8 mg122.1%
Total Carbohydrates 29 g9.5%
Dietary Fiber 7.6 g30.3%
Sugars 3.2 g
Protein 178 g356.8%
Vitamin A 89.3% Vitamin C 62.1%
Calcium 43.9% Iron 113%
*Based on a 2000 Calorie diet