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Lemon Crumb Fish Recipe

INGREDIENTS:

2 slices firm whole-wheat bread, made into crumbs

1 tablespoon grated Parmesan cheese

1 tablespoon parsley

1 tablespoon grated lemon zest

4 filets (1/2 pound each) mild white fish (can use orange roughy, tilapia, haddock, cod, flounder)

2 tablespoons reduced-calorie mayonnaise

 

DIRECTIONS:

Preheat oven to 425°F. Spray nonstick baking pan with olive oil cooking spray. Combine the bread crumbs, cheese, parsley and lemon zest in a medium bowl; transfer to a sheet of wax paper.

Spread both sides of fish with a thin coating of mayonnaise. Coat the fish on both sides with the bread crumb mixture. Arrange fish on the baking pan; spray the tops lightly with olive oil cooking spray. Bake until crust is golden and the fish is cooked through and opaque, about 20 minutes.

This dish can also be cooked in a George Foreman grill; cook for approximately 2 minutes or until the fish is opaque.

Makes 4 servings

 

Nutritional information per serving:

Calories:                     180
Fat:                             7g
Saturated fat:               2g
Carbohydrates:           8g
Protein:                       22g

CompassMedia
Lemon Crumb Fish Recipe

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