Herb-Crusted Fish

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Ingredients

  • 1 1/2 cups dry breadcrumbs
  • 1/4 cup minced fresh parsley
  • 1/4 1/4 cup basil or 1/4 cup marjoram
  • 2 -3 garlic cloves, minced
  • 1 fresh lemon, zest of
  • salt and pepper (to season)
  • 2 2 lbs tilapia fillets or 2 lbs perch fillets
  • olive oil

Instructions

  1. Preheat oven to 400 degrees F.
  2. Place the bread crumbs in a shallow dish.
  3. On a cutting board place the herbs, garlic, lemon zest, and a little salt.
  4. Finely chop all together.
  5. Add the herb mixture to the bread crumbs.
  6. Brush the top of each fillet with olive oil and dip in to the bread crumb herb mixture.
  7. Brush baking pan with oil.
  8. Place the fillets, crumb side up.
  9. Bake in oven for 12-15 minutes or until fish is done and flaky.

Nutrition & Diet Analysis (per serving)

512 kcal 26% DV
Protein Fat Carbs

Macronutrients

Protein 19.3g 39% DV
Total Fat 32.4g 42% DV
Carbs 42g 15% DV
Fiber 11g 39% DV
Sugar 3.2g 6% DV

Electrolytes

Sodium 10121.2mg 100% DV
Potassium 1835.8mg 39% DV
Cholesterol 12.5mg 4% DV

Vitamins & Minerals

Vitamin A 69.5mcg 8% DV
Vitamin C 55.1mg 61% DV
Vitamin D 0.8mcg 4% DV
Calcium 156mg 12% DV
Iron 16.8mg 93% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

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