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Fish with Herbs

Diabetic.Foodie's picture
Ingredients
  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
  Salt 1 Teaspoon
  Freshly ground black pepper 1 Teaspoon
  Egg whites 2
  Butter/Oil 1⁄2 Teaspoon
Directions

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.
Serve immediately.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
Continental
Course: 
Main Dish
Ingredient: 
Fish
Interest: 
Gourmet, Healthy
Preparation Time: 
10 Minutes
Cook Time: 
15 Minutes
Ready In: 
25 Minutes
Servings: 
4

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Average: 4.3 (18 votes)

Nutrition Rank

Nutrition Facts

Serving size

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

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Fish With Herbs Recipe