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Bran Baked Fish

Course Main Course
Cuisine American
Keyword baked, bran, fish, seafood
Prep Time 20 minutes
Cook Time 20 minutes
Servings 4 servings
Calories 465kcal

Ingredients

  • 1 3/4 cup All-Bran cereal
  • 1/2 teaspoon garlic powder
  • 1/4 tablespoon basil, fresh
  • 1/2 teaspoon lemon peel, raw
  • 1/2 ounce Parmesan cheese
  • 2 tablespoon butter, unsalted
  • 1/2 cup yogurt, plain, low-fat
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 1 tablespoon lemon juice
  • 2 tbsp ketchup
  • 12 ounce white fish fillet
  • 1 none cooking spray
  • 1 tablespoon parsley, fresh

Serve With

  • 4 medium russet potato
  • 2 cup green beans

Instructions

  • Preheat oven 350 degrees F.  In food processor or blender, crush cereal into fine crumbs. Add garlic powder, basil, lemon peel, cheese and margarine. Place in a shallow pan or plate, set aside.
  • in small bowl, combine yogurt, salt, pepper, lemon juice, ketchup. Coat fish with yogurt mixture then, cereal mixture, covering completely. Place in single layer, on shallow baking pan coated with cooking spray or foil lined.
  • Bake at 375 degrees F about 10 minutes. Turn fish. Bake 10 minutes longer or until fish flakes. Serve hot, garnish with parsley if desired.
  • Potato can be baked or boiled then mashed. Steam beans.

Nutrition

Calories: 465kcal | Carbohydrates: 68g | Protein: 28g | Fat: 14g | Saturated Fat: 5g | Cholesterol: 71mg | Sodium: 438mg | Fiber: 12g | Sugar: 11g