1 pound Orange roughy, cod or catfish fillets, fresh or frozen
1 cup Onion, chopped
1 cup Red pepper, or green, chopped
2 teaspoon Garlic, bottled, minced
1 tablespoon Oil
1 can Cream of mushroom soup, or cream of shrimp soup, do not dilute
0.75 cup 1/2 and half cream, or light cream
1 teaspoon Lemon juice
0.5 teaspoon Lemon pepper seasoning
0.25 cup Bread crumbs, fine
0.25 cup Parmesan cheese, freshly grated
Nutrition value
279
calories per serving
9 g Fat27 g Protein16 g Carbs3 g FiberOther
Current Totals
9 g Fat
27 g Protein
16 g Carbs
3 g Fiber
MacroNutrients
Carbs
16 g
Protein
27 g
Fiber
3 g
Fats
Fat
9 g
Vitamins & Minerals
Calcium
196 mg
Iron
2 mg
Vitamin A
446 mcg
Vitamin B1
0 mg
Vitamin B2
0 mg
Vitamin B3
3 mg
Vitamin B6
0 mg
Vitamin B9
61 mcg
Vitamin B12
0 mcg
Vitamin C
59 mg
Vitamin E
1 mg
Copper
0 mcg
Magnesium
79 mg
Manganese
0 mg
Phosphorus
367 mg
Selenium
47 mcg
Zinc
1 mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
