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Prep 20min
Total20min
Ingredients7
Servings4
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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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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.
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Nutrition Facts
Serving Size:1 Serving
Calories
220
Calories from Fat
90
Total Fat
10g
15%
Saturated Fat
2g
10%
Cholesterol
115mg
38%
Sodium
310mg
13%
Total Carbohydrate
8g
3%
Dietary Fiber
0g
0%
Sugars
1g
Protein
24g
% Daily Value*:
Vitamin A
2%
2%
Vitamin C
0%
0%
Calcium
4%
4%
Iron
6%
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.
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