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Prep Time:15 minsAdditional Time:10 minsTotal Time:25 minsServings:2Yield:2 servingsJump to Nutrition Facts
Prep Time:15 minsAdditional Time:10 minsTotal Time:25 minsServings:2Yield:2 servings
Prep Time:15 mins
Prep Time:
15 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:25 mins
Total Time:
25 mins
Servings:2
Servings:
2
Yield:2 servings
Yield:
2 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients4(2 ounce)fresh or frozen sole, tilapia, or flounder fillets, 1/4 to 1/2-inch thickNonstick cooking spray¼cupcrushed cornflakes2tablespoonsgrated Parmesan cheese2teaspoonsbutter, melted½teaspoonlemon peel, finely shredded⅛teaspoonground black pepperLemon wedges
Cook Mode(Keep screen awake)
Ingredients
4(2 ounce)fresh or frozen sole, tilapia, or flounder fillets, 1/4 to 1/2-inch thick
Nonstick cooking spray
¼cupcrushed cornflakes
2tablespoonsgrated Parmesan cheese
2teaspoonsbutter, melted
½teaspoonlemon peel, finely shredded
⅛teaspoonground black pepper
Lemon wedges
DirectionsPreheat 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.Originally appeared: Diabetic Living Magazine
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.
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.
Originally appeared: Diabetic Living Magazine
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Nutrition Facts(per serving)191Calories7gFat7gCarbs25gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
