University of Illinois Extension

Recipes for Diabetes - University of Illinois Extension

http://urbanext.illinois.edu/diabetesrecipes
BAKED PARMESAN PERCH

Ingredients

8 ounces perch fillets, thawed
½ cup bread crumbs, plain
¼ cup skim milk
½ teaspoon rosemary
1 tablespoon Parmesan cheese
Cooking spray

Directions

  1. Preheat oven to 450°F.  Spray shallow baking pan with cooking spray.
  2. Combine Parmesan cheese, bread crumbs, and rosemary. Dip fillets in milk, then roll in bread crumb mixture.
  3. Place fillet in pan and bake for 15-20 minutes or until fish flakes easily with fork.
Total time: 35 minutes
Preparation time: 15 minutes
Nutrition Facts
Servings per Recipe: 2 servings
Amount Per Serving
Calories 232 Calories from Fat 27
Total Fat 3 g
Cholesterol 105 mg
Sodium 365 mg
Carbohydrate 21 g
Dietary Fiber 1 g
Protein 27 g
Exchange 1.5 starch, 4 lean meat
Carbohydrate Units 1.5

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