No Guilt Breded Lemon Pepper Fish Recipe

Looking for an easy no guilt breded lemon pepper fish recipe? Learn how to make no guilt breded lemon pepper fish using healthy ingredients.


Submitted by tragicallyjuliet

Makes 3 servings



Lemon pepper marinated cod in a lemony bread coating

Recipe Ingredients for no guilt breded lemon pepper fish

12 oz Cod Fillets
1/2 cup panko bread crumbs
1/2 cup lemon juice
2 tbs black pepper
2 tsp salt
3 spray Parkay Spray
1 tbs fresh lemon zest

Recipe Directions for no guilt breded lemon pepper fish

  1. marinate fish in lemon for at least 30 min

  2. pre heat oven to 375

  3. mix lemon zest and 1 tbs of black pepper and salt with bread crumbs

  4. dredge fish in crumbs and gently set on cookie sheet

  5. spray with 1 spay of of butter spray

  6. bake for 20 min until fish is flaky

Categories

Fish, Main Dish, Bake

Nutrition Facts
Serving Size 185.0g
Amount Per Serving
Calories
184
Calories from Fat
14
% Daily Value*
Total Fat
1.6g
2%
Saturated Fat
0.3g
1%
Trans Fat
0.0g
Cholesterol
40mg
13%
Sodium
1770mg
74%
Potassium
146mg
4%
Total Carbohydrates
19.7g
7%
Dietary Fiber
2.2g
9%
Sugars
2.2g
Protein
23.1g
Vitamin A 0% Vitamin C 37%
Calcium 6% Iron 12%
* 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
95% confidence
B+
  Good points
  • Low in saturated fat
  • High in vitamin C
  •   Bad points
  • Very high in sodium
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