0.25 inch 4 fresh or frozen sole, tilapia, or flounder fillets, thick
Nonstick Cooking Spray
0.25 cup Crushed cornflakes
2 tablespoon Grated Parmesan Cheese
2 teaspoon Butter melted
0.5 teaspoon Lemon peel, finely shredded
0.1200000000000001 teaspoon Ground black pepper
Nutrition value
146
calories per serving
< 1 g Fat8 g Protein27 g Carbs< 1 g FiberOther
Current Totals
< 1 g Fat
8 g Protein
27 g Carbs
< 1 g Fiber
MacroNutrients
Carbs
27 g
Protein
8 g
Fiber
1 g
Fats
Fat
1 g
Vitamins & Minerals
Calcium
115 mg
Iron
4 mg
Vitamin A
23 mcg
Vitamin B1
1 mg
Vitamin B2
1 mg
Vitamin B3
1 mg
Vitamin B6
4 mg
Vitamin B9
25 mcg
Vitamin B12
0 mcg
Vitamin C
1 mg
Vitamin E
0 mg
Copper
0 mcg
Magnesium
18 mg
Manganese
0 mg
Phosphorus
125 mg
Selenium
7 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
