Panfried Lemon Breaded Fish Fillets

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  • prep time 20 min
  • total time 20 min
  • ingredients 7
  • servings 4
 

Ingredients

1/4
cup Progresso™ Garlic Herb Bread Crumbs
2
tablespoons all purpose or unbleached flour
1/2
teaspoon lemon-pepper seasoning
1
egg
1
tablespoon lemon juice
1
to 2 tablespoons oil
1
lb. fish fillets (such as sole, orange roughy or cod)

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LOCATION

Steps

  • 1 In shallow bowl, combine bread crumbs, flour and lemon-pepper seasoning; mix well. In another shallow bowl, beat egg with lemon juice until well blended.
  • 2 Heat 1 tablespoon of the oil in large nonstick skillet over medium heat until hot. Dip each fish fillet in egg mixture; coat with bread crumb mixture. Add fillets to skillet; cook 4 to 6 minutes or until fish flakes easily with fork, turning once. If necessary, add additional oil during cooking.
  • 1 In shallow bowl, combine bread crumbs, flour and lemon-pepper seasoning; mix well. In another shallow bowl, beat egg with lemon juice until well blended.
  • 2 Heat 1 tablespoon of the oil in large nonstick skillet over medium heat until hot. Dip each fish fillet in egg mixture; coat with bread crumb mixture. Add fillets to skillet; cook 4 to 6 minutes or until fish flakes easily with fork, turning once. If necessary, add additional oil during cooking.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
220
(
Calories from Fat
90),
% Daily Value
Total Fat
10g
10%
(Saturated Fat
2g,
2%
),
Cholesterol
115mg
115%;
Sodium
310mg
310%;
Total Carbohydrate
8g
8%
(Dietary Fiber
0g
0%
  Sugars
1g
1%
),
Protein
24g
24%
;
% Daily Value*:
Vitamin A
2%;
Vitamin C
0%;
Calcium
4%;
Iron
6%;
Exchanges:
1/2 Starch; 1/2 Other Carbohydrate; 3 Very Lean Meat; 1 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.