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Ингредиенты
- 1 1/2 lbs. fresh fish fillets, such as salmon, trout, bass or possibly white fish
- 1/2 c. lowfat milk
- 1/2 c. all-purpose flour
- 1 teaspoon each dry basil & chervil leaves
- 1/4 teaspoon salt
- 1 egg, beaten
- 1/2 c. fine dry bread crumbs
- 1 tbsp. melted butter
- Parsley & lemon wedge for garnish
Инструкции
- 1. Wash fish and pat dry. Cut into serving pcs, dip fish first in lowfat milk, then in mix of flour, salt, basil and chervil.
- 2. Add in the egg to remaining lowfat milk. Add in the crumbs, to remaining flour mix.
- 3. Dip fish pcs into lowfat milk/egg mix, then into flour/crumb mix. Place into buttered baking dish. Drizzle with melted butter.
- 4. Bake at 450 degrees for 10 min or possibly till fish flakes when probed with a fork. Garnish with parsley and lemon. Serve immediately. Preparation time: 10 min. Baking time: 10 min. Serves 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 165g | |
| Recipe makes 2 servings | |
| Calories 334 | |
| Calories from Fat 91 | 27% |
| Total Fat 10.34g | 13% |
| Saturated Fat 5.1g | 20% |
| Trans Fat 0.0g | |
| Cholesterol 111mg | 37% |
| Sodium 588mg | 25% |
| Potassium 248mg | 7% |
| Total Carbs 48.12g | 13% |
| Dietary Fiber 2.5g | 8% |
| Sugars 5.49g | 4% |
| Protein 11.98g | 19% |
