• prep: 20 min
  • cook: 10 min
  • total: 30 min
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  • servings:
  • Summary

    Cal: 419.5 - Protein: 37.4g - Fat: 18g - Carbs: 25g - Fiber: 2g - Sugar: 2g WW Old Points: 9 pts - Points+: 11 pts

    Ingredients

    • 1 1/4 cup panko (japanese style bread crumbs)
    • 1.5 to 2 lbs - 600 to 900 g white fish fillets (like halibut or tilapia)
    • olive oil spray
    • 1 large fresh basil bunch
    • 1 garlic clove, peeled and minced
    • 1 tbsp parmesan cheese, shredded
    • 1/4 cup olive oil
    • 1/4 tsp salt

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 665 % Daily Value *
    • Total Fat: 44 g 67.74%
    • Saturated Fat: 9 g 45.93%
    • Trans Fat: 0 g %
    • Cholesterol: 41 mg 13.7%
    • Sodium: 1129 mg 47.03%
    • Calcium: 11 mg 1.09%
    • Potassium: 2 mg 0.07%
    • Magnesium: 0 mg 0%
    • Iron: 0 mg 0.51%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 48 g %
    • Dietary Fiber: 8 g 32.02%
    • Sugar: 5 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 0.24%
    • Vitamin C 0%
    • Vitamin D 0.07%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat8
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables0
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total1 oz-eq

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