Crispy Herb Fish with Parmesan Potatoes

Gluten Free
Health score
1%
Crispy Herb Fish with Parmesan Potatoes
30 min.
30
91kcal

Suggestions

Ingredients

  • 0.3 cup philadelphia chive & onion 
  • 1.5 tsp basil leaves dried divided
  • tsp rosemary leaves dried crushed
  • 0.5 cup milk fat-free
  • lb orange roughy fillets 
  • 1.5 lb potatoes red cut into 1-inch chunks ( 4)
  • 0.3 cup reduced fat topping parmesan style grated kraft
  •  pkt. shake 'n bake chicken coating mix 

Equipment

  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • aluminum foil

Directions

  1. Heat oven to 400F.
  2. Spray foil-covered rimmed baking sheet with cooking spray.
  3. Add 1 tsp. basil to coating mix in the shaker bag; shake gently to combine. Use to coat fish as directed on package.
  4. Place in prepared pan.
  5. Bake 20 min. or until fish flakes easily with fork. Meanwhile, cook potatoes in boiling water in large saucepan 15 to 20 min. or until tender.
  6. Drain potatoes; return to pan.
  7. Add milk, grated topping, reduced-fat cream cheese, rosemary and remaining basil; mash until mixture is blended and of desired consistency.
  8. Serve with fish.

Nutrition Facts

Calories91kcal
Protein36.2%
Fat45.9%
Carbs17.9%

Properties

Glycemic Index
3.44
Glycemic Load
0.07
Inflammation Score
-1
Nutrition Score
4.1460869441862%

Flavonoids

Quercetin
0.15mg

Nutrients percent of daily need

Calories:90.54kcal
4.53%
Fat:4.55g
7%
Saturated Fat:1.49g
9.28%
Carbohydrates:3.99g
1.33%
Net Carbohydrates:3.56g
1.3%
Sugar:0.56g
0.62%
Cholesterol:30.14mg
10.05%
Sodium:56.01mg
2.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.07g
16.15%
Selenium:14.09µg
20.13%
Vitamin B3:2.23mg
11.14%
Phosphorus:78mg
7.8%
Vitamin B6:0.14mg
6.99%
Potassium:186.52mg
5.33%
Magnesium:14.03mg
3.51%
Iron:0.63mg
3.49%
Zinc:0.5mg
3.33%
Vitamin B2:0.05mg
3.22%
Vitamin B5:0.32mg
3.2%
Vitamin B12:0.18µg
2.98%
Vitamin C:2.38mg
2.89%
Copper:0.06mg
2.88%
Vitamin B1:0.04mg
2.74%
Manganese:0.05mg
2.64%
Calcium:25.4mg
2.54%
Folate:10.04µg
2.51%
Vitamin K:2.36µg
2.25%
Vitamin E:0.27mg
1.79%
Fiber:0.43g
1.72%
Vitamin A:80.83IU
1.62%