This is a brand new recipe that we just tried today found on Food.com. We used perch fillets because that's what we found on sale but you can use any type of fish for this and we also used a lot less bread crumbs than suggested to keep the carb count low. It's also supposed to have lemon rind but we didn't have any.
We also divided the servings by the amount of fillets in the package so your serving amounts (and therefore the nutrition) may vary.
12.6 oz Raw Wild Caught Ocean Perch Fillets
1/2 Cup Toasted Plain Bread Crumbs
1/2 Cup) Dried Parsley
1 Garlic Clove - Minced
1 tsp Salt
1 tsp Pepper
1/2 Cup Grated Parmesan & Romano Cheese
2 Tbsp Butter
Preheat oven to 325 degrees and cover cookie sheet with tin foil
Mix together all the ingredients except for the fish and butter. Melt the butter. Rinse the fish fillets and pat them dry. Dip each fillet in butter and then dip into the bread crumb mixture. Place on the tin foil.
Bake uncovered for 15 to 20 minutes until fish flakes when pressed with a fork. Enjoy!
Nutritional Facts: 1 serving = 1 fillet and is 179 calories, 9 g fat, 853 mg sodium, 4 g carbohydrate, 1 g fiber, 19 g protein.