Crisp Lemon-Pepper Catfish

Dairy Free
Health score
48%
Crisp Lemon-Pepper Catfish
20 min.
4
208kcal

Suggestions

Ingredients

  • 24 ounce catfish fillets boneless skinless
  • tablespoons flour all-purpose
  • teaspoons juice of lemon fresh
  • teaspoons lemon pepper seasoning 
  • 0.5 cup panko breadcrumbs (Japanese)
  • 0.3 teaspoon salt 

Equipment

  • baking sheet
  • aluminum foil
  • broiler

Directions

  1. Preheat the broiler.
  2. Cover a baking sheet with foil; coat with cooking spray. Set aside.
  3. Coat both sides of fish with cooking spray; drizzle with lemon juice.
  4. Combine breadcrumbs, flour, seasoning, and salt in a shallow dish. Dredge fish in breadcrumb mixture.
  5. Place fish on prepared baking sheet; broil 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.

Nutrition Facts

Calories208kcal
Protein58.39%
Fat23.58%
Carbs18.03%

Properties

Glycemic Index
26.75
Glycemic Load
2.19
Inflammation Score
-3
Nutrition Score
17.569565074599%

Flavonoids

Eriodictyol
0.12mg
Hesperetin
0.36mg
Naringenin
0.03mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:207.93kcal
10.4%
Fat:5.27g
8.11%
Saturated Fat:1.34g
8.37%
Carbohydrates:9.07g
3.02%
Net Carbohydrates:8.37g
3.04%
Sugar:0.54g
0.61%
Cholesterol:98.66mg
32.89%
Sodium:273.68mg
11.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.36g
58.73%
Vitamin D:21.26µg
141.75%
Vitamin B12:3.82µg
63.66%
Phosphorus:373.71mg
37.37%
Selenium:24.65µg
35.21%
Vitamin B1:0.46mg
30.72%
Vitamin B3:3.98mg
19.88%
Potassium:643.56mg
18.39%
Vitamin B5:1.38mg
13.76%
Manganese:0.27mg
13.26%
Magnesium:45.04mg
11.26%
Vitamin B6:0.21mg
10.6%
Vitamin B2:0.17mg
10.2%
Folate:32.57µg
8.14%
Zinc:1.02mg
6.77%
Iron:1.15mg
6.37%
Copper:0.1mg
4.81%
Calcium:42.77mg
4.28%
Fiber:0.7g
2.8%
Vitamin C:2.16mg
2.62%
Vitamin K:2.14µg
2.04%
Vitamin A:90.67IU
1.81%
Source:My Recipes