Fish with Herbs
|Firm white fish||1 Kilogram (Any)|
|Lime juice||2 Teaspoon|
|Grated parmesan cheese||1⁄2 Cup (8 tbs)|
|Chopped parsley||3⁄4 Cup (12 tbs)|
|Oat flakes||1⁄2 Cup (8 tbs), crushed|
|Minced garlic||1 Tablespoon|
|Tabasco sauce||1 Dash|
|Freshly ground black pepper||1 Teaspoon|
Heat oven to 350°C (150°F).
Cut fish into 1/2" thick fillets, wash well and pat dry.
Sprinkle with lime juice and marinate for 30 minutes.
Mix cheese, parsley, oat flakes, garlic, Tabasco sauce, salt and pepper in a bowl.
Dip fish fillets into egg whites and roll in crumb mixture to coat completely.
Grease a baking dish with butter or oil.
Arrange fish in single layer in dish and bake in preheated oven for 10-15 minutes.
Calories 426 Calories from Fat 135
% Daily Value*
Total Fat 15 g23.2%
Saturated Fat 4.6 g23%
Trans Fat 0 g
Cholesterol 145.1 mg48.4%
Sodium 964.8 mg40.2%
Total Carbohydrates 11 g3.8%
Dietary Fiber 1.4 g5.6%
Sugars 2.1 g
Protein 59 g118.1%
Vitamin A 20.3% Vitamin C 16.2%
Calcium 23% Iron 19.1%
*Based on a 2000 Calorie diet