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Herb-Coated Fish

southern.chef's picture
Ingredients
  Skinless grouper fillets 28 Ounce (0.75 Inch Thick)
  Corn flakes 1⁄2 Cup (8 tbs)
  Grated parmesan cheese 1⁄2 Cup (8 tbs)
  Minced parsley 1⁄3 Cup (5.33 tbs)
  Garlic powder 1⁄2 Teaspoon
  Paprika 1⁄2 Teaspoon
  Salt 1⁄4 Teaspoon
  Pepper 1⁄4 Teaspoon
  Egg whites 2 , beaten
Directions

Pat fish dry.
Combine remaining ingredients except egg whites in a shallow dish, mixing well.
Dip fillets in egg whites, then in crumb mixture, coating well.
Arrange in a shallow 2-quart baking dish, with thickest portions to outside of dish.
Cover with paper towels, and microwave at HIGH for 8 to 10 minutes, turning dish around every 2 minutes, or until fish flakes easily when tested with a fork.

Recipe Summary

Cuisine: 
American
Method: 
Microwaving
Interest: 
Party
Servings: 
4

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Nutrition Rank

Nutrition Facts

Serving size

Calories 280 Calories from Fat 59

% Daily Value*

Total Fat 7 g10.2%

Saturated Fat 3.2 g15.9%

Trans Fat 0 g

Cholesterol 87.2 mg29.1%

Sodium 531.2 mg22.1%

Total Carbohydrates 6 g2.1%

Dietary Fiber 0.59 g2.4%

Sugars 0.9 g

Protein 47 g93.3%

Vitamin A 23.8% Vitamin C 13.8%

Calcium 23.6% Iron 18.5%

*Based on a 2000 Calorie diet

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Herb-Coated Fish Recipe