Lemon and Parmesan Fish

By Valarie

Ingredients

• 4 2 - ounces fresh or frozen sole, tilapia, or flounder fillets, 1/4 to 1/2 inch thick
• Nonstick cooking spray
• 1/4 cup crushed cornflakes
• 2 tablespoons grated Parmesan cheese
• 2 teaspoons butter, melted
• 1/2 teaspoon finely shredded lemon peel
• 1/8 teaspoon ground black pepper
• Lemon wedges

Details

Servings 2
Preparation time 15mins
Cooking time 15mins
Adapted from diabeticlivingonline.com

Preparation

Step 1

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 cornflakes, Parmesan cheese, melted butter, lemon peel, and pepper. Sprinkle crumb mixture on top of fish roll-ups; use your 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. Makes 2 servings.

Servings Per Recipe: 2 PER SERVING: 191 cal., 7 g total fat (4 g sat. fat), 71 mg chol., 230 mg sodium, 7 g carb. 25 g pro.