white fish fillets, about 4 ounces each, such as tilapia, cod, sole
cup vegetable oil
Serving Size: 1 (111) g
Servings Per Recipe:
AMT. PER SERVING% DAILY VALUE
Calories from Fat 97 g48 %
Total Fat 10.8 g16 %
Saturated Fat 1.5 g7 %
Cholesterol 61.6 mg
Sodium 326.6 mg
Dietary Fiber 0.6 g2 %
Sugars 0.8 g3 %
Protein 18.2 g
On a plate mix together the bread crumbs, parsley, onion garlic powder, basil, lemon-pepper and cayenne.
Brush both sides of fish fillets with 2 tbsps of the oil.
Coat both sides of fillets with bread crumb mixture.
Preheat the remaining 2 tbsps oil in a large skillet over medium heat.
Add fish in a single layer and fry for 1 minute.
Turn carefully, fry 2 to 3 minutes more until fish is flaky.
To freeze: Prepare up through coating the fish with the breadcrumb mixture. Place in a freezer container and freeze for up to one month. Defrost in completely in refrigerator. Continue with the recipe.