Crusty Fish Fillets Recipe

Looking for an easy Crusty Fish Fillets recipe? Learn how to make Crusty Fish Fillets using healthy ingredients.


Submitted by brite716

Makes 4 servings



Crusty Fish Fillets From EatingWell

Recipe Ingredients for Crusty Fish Fillets

1/4 cup toasted wheat germ
2 tablespoons finely chopped pecans
1 tablespoon finely chopped fresh parsley
1 clove garlic, minced
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
16 ounce fish fillets, such as catfish or flounder

Recipe Directions for Crusty Fish Fillets

  1. Preparation

  2. 1.Preheat oven to 425F. Coat a baking sheet. with cooking spray.

  3. 2.Combine wheat germ, pecans, parsley, garlic, salt and cayenne in a pie pan. Dredge fillets in the wheat germ mixture. Place on the prepared baking sheet and bake until opaque in the center, 12 to 15 minutes. Serve with lemon wedges.

  4. Nutrition

  5. Per serving: 207 calories; 12 g fat (2 g sat, 6 g mono); 53 mg cholesterol; 4 g carbohydrates; 20 g protein; 1 g fiber; 206 mg sodium; 431 mg potassium.

  6. Nutrition Bonus: Selenium (27% daily value), Zinc (15% dv).

Categories

Main Dish

Nutrition Facts
Serving Size 126.0g
Amount Per Serving
Calories
185
Calories from Fat
45
% Daily Value*
Total Fat
5.0g
8%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
267mg
11%
Potassium
480mg
14%
Total Carbohydrates
4.3g
1%
Dietary Fiber
1.5g
6%
Sugars
0.7g
Protein
29.9g
Vitamin A 3% Vitamin C 3%
Calcium 3% Iron 7%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • Low in sugar
  • Very high in manganese
  • High in magnesium
  • Very high in phosphorus
  • Very high in selenium
  • High in vitamin B6
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
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