Oven Fried Ocean Whitefish Parmesan Recipe
Servings: 4
Ingredients
- 1 lb Ocean Whitefish fillets*
- 2 Tbsp. Cornmeal
- 1/4 tsp Paprika**
- Â Â Salt and Pepper to taste
- 2 Tbsp. Flour
- 1 Tbsp. Grated Parmesan cheese
- 2 tsp Vegetable oil
Directions
- *Cod, Rockfish, Perch, Sole, Flounder, Orange Roughy, etc.**Could substitute spice of choice, such as Cajun Herbed Spice mix. Combine cornmeal, flour, cheese, paprika, salt and pepper. Dredge fish in cornmeal mix. Spray baking pan with non-stick coating. Arrange fish in pan and drizzle with oil. Bake at 450 D. 8-10 min or possibly till fish flakes. WW
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 12g | |
| Recipe makes 4 servings | |
| Calories 58 | |
| Calories from Fat 24 | 41% |
| Total Fat 2.75g | 3% |
| Saturated Fat 0.4g | 2% |
| Trans Fat 0.06g | |
| Cholesterol 1mg | 0% |
| Sodium 20mg | 1% |
| Potassium 16mg | 0% |
| Total Carbs 7.04g | 2% |
| Dietary Fiber 0.4g | 1% |
| Sugars 0.12g | 0% |
| Protein 1.26g | 2% |
