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Parmesan Fish Fillets Recipe

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


Submitted by cumin

Makes 2 servings



Flaky fish with just a hint of Parmesan. You can substitute any whitefish for the halibut

Recipe Ingredients for Parmesan Fish Fillets

1 egg
1 tablespoon fat-free milk
1/3 cup grated Parmesan cheese
2 tablespoons all-purpose flour
2 flounder fillets (4 ounces each)

Recipe Directions for Parmesan Fish Fillets

  1. In a shallow bowl, combine egg substitute and milk. In another shallow bowl, combine cheese and flour. Dip fillets in egg mixture, then coat with cheese mixture.

  2. Place on a baking sheet coated with cooking spray. Bake at 350 for 20-25 minutes or until fish flakes easily with a fork.

  3. Yield: 2 servings.

Categories

Fish, Main Dish, Advance

Nutrition Facts
Serving Size 181.1g
Amount Per Serving
Calories
283
Calories from Fat
81
% Daily Value*
Total Fat
9.0g
14%
Saturated Fat
4.0g
20%
Trans Fat
0.0g
Cholesterol
194mg
65%
Sodium
422mg
18%
Potassium
508mg
15%
Total Carbohydrates
7.2g
2%
Dietary Fiber
0.2g
1%
Sugars
0.7g
Protein
40.9g
Vitamin A 5% Vitamin C 0%
Calcium 23% 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
B
  Good points
  • Very low in sugar
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • Very high in cholesterol
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