Your Recipe

Lemon and Parmesan Fish

Ingredient Amount Calories
Butter without salt 10g 72kcal
Cornflakes 20g 71kcal
Lemon peel 1g 0kcal
Cheese, parmesan, grated 11.238g 47kcal
Black pepper, ground 0.29g 1kcal
Fish, tilapia, raw 226.796g 218kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
4 (2 ounce) fresh or frozen sole, tilapia, or flounder fillets, 1/4 to 1/2-inch thick

Nonstick cooking spray

¼ cup crushed cornflakes

2 tablespoons grated Parmesan cheese

2 teaspoons butter, melted

½ teaspoon lemon peel, finely shredded

⅛ teaspoon ground black pepper

Lemon wedges

Directions
Preheat oven to 450 degrees F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Lightly coat a shallow baking pan with nonstick cooking spray. Roll up fish fillets, starting from the short ends. Place in prepared baking pan.

In a small bowl, combine crushed corn flakes, Parmesan cheese, melted butter, lemon peel and pepper. Sprinkle crumb mixture on top of fish roll-ups; use fingers to lightly press crumbs into fish. Some crumbs may fall off fish into pan.

Bake for 6 to 8 minutes or until fish flakes easily when tested with a fork and crumbs are browned. Serve the fish and any crumbs from the baking pan with lemon wedges.

Nutrition Facts
Portion Size 135 g | ml
Amount Per Portion 205
856
kcal
kilojoules
% Daily Value *
Total Fat 7.6g 10%
Saturated Fat 5.6g 28%
Sodium 231mg 10%
Total Carbohydrate 9.3g 3%
Dietary Fiber 0.4g 1%
Sugar 1g
Protein 28g 56%
Vitamin D 3.9mcg 19%
Calcium 64mg 5%
Iron 3.6mg 20%
Potassium 374mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 96.065 mcg 11%
Thiamin [B1] 0.183 mg 15%
Riboflavin [B2] 0.245 mg 19%
Niacin [B3] 6.226 mg 39%
Pantothenic acid [B5] 0.587 mg 12%
Vitamin B6 0.369 mg 22%
Cobalamin [B12] 2.376 mcg 0%
Floate [B9] 85.755 mcg 0%
Vitamin C 2.745 mg 3%
Vitamin D 3.875 mcg 19%
Vitamin E 0.584 mg 4%
Vitamin K 2.669 mcg 2%
Betaine 24.632 mg 0%
Choline 50.855 mg 9%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 9.3 g 3%
Sugars 1 g 2%
Dietary fiber 0.4 g 1%
Carbohydrate 8.4 g 0%
Net carbs 8.3g
Aminoacids
Nutrient Amount DV
Alanine 1.386 g 0%
Arginine 1.45 g 0%
Aspartic acid 2.61 g 0%
Cysteine 0.25 g 0%
Glutamic acid 3.654 g 0%
Glycine 1.184 g 0%
Histidine 0.534 g 0%
Isoleucine 1.058 g 0%
Leucine 1.823 g 0%
Lysine 2.056 g 0%
Methionine 0.674 g 0%
Phenylalanine 0.921 g 0%
Proline 0.865 g 0%
Serine 0.925 g 0%
Threonine 1.08 g 0%
Tryptophan 0.239 g 0%
Tyrosine 0.774 g 0%
Valine 1.104 g 0%
Minerals
Nutrient Amount DV
Calcium 64.02 mg 5%
Copper 0.11 mg 12%
Fluoride 0.19 mcg 0%
Iron 3.57 mg 20%
Magnesium 36.91 mg 9%
Manganese 0.06 mg 3%
Phosphorus 240.09 mg 19%
Potassium 373.53 mg 8%
Selenium 50.26 mcg 91%
Sodium 230.81 mg 10%
Zinc 0.72 mg 7%
Other
Nutrient Amount DV
Water 91.456 g 0%
Ash 1.47 g 0%