Main Dishes

Baked Parmesan Fish

March 23, 2013

105

Great dish, easy to make.

1/3 cup grated parmesan
2 TBL flour
1/2 tsp paprika
1/4 tsp salt
1/8 tsp pepper
1 egg
2 TBL milk
4 tilapia filets; (any white flaky fish)

1. Combine cheese, flour, paprika and salt and pepper in bowl. 2. Beat eggs and milk 3. Dip fish in egg mixture then in cheese mixture and coat well 4. Place fish in a greased 9 x 13 pan and bake uncovered @ 350 for 20 - 35 minutes

Nutritions

Calories
103

Sodium
464mg
19% DV

Fat
5g
8% DV

Protein
8g
16% DV

Carbs
4g
1% DV

Fiber
0.6g
2% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 3g 17%

Polysaturated Fat 0.29g 1%

Monosaturated Fat 1g 10%

Cholesterol 39mg 13%

Sodium 464mg 19%

Potassium 49mg 1%

Protein 8g 16%

% DAILY VALUE^*

Total Carbohydrate

Fiber 0.6g 2%

Sugar 0.6g 1%

Vitamin A 340IU 6%

Vitamin B6 0.04mg 2%

Vitamin C 0.4mg 0%

Calcium 239mg 23%

Iron 0.49mg 2%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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Nutritions

Calories
505

Sodium
349mg
14% DV

Fat
19g
30% DV

Protein
7g
14% DV

Carbs
71g
24% DV

Fiber
4g
17% DV

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Saturated Fat 8g 43%

Polysaturated Fat 2g 14%

Monosaturated Fat 8g 55%

Cholesterol 32mg 10%

Sodium 349mg 14%

Potassium 218mg 6%

Protein 7g 14%

% DAILY VALUE^*

Total Carbohydrate

Fiber 4g 17%

Sugar 32g 65%

Vitamin A 402IU 8%

Vitamin B6 0.08mg 4%

Vitamin C 3mg 5%

Calcium 57mg 5%

Iron 2mg 15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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