|Skinless grouper fillets||28 Ounce (0.75 Inch Thick)|
|Corn flakes||1⁄2 Cup (8 tbs)|
|Grated parmesan cheese||1⁄2 Cup (8 tbs)|
|Minced parsley||1⁄3 Cup (5.33 tbs)|
|Garlic powder||1⁄2 Teaspoon|
|Egg whites||2 , beaten|
Pat fish dry.
Combine remaining ingredients except egg whites in a shallow dish, mixing well.
Dip fillets in egg whites, then in crumb mixture, coating well.
Arrange in a shallow 2-quart baking dish, with thickest portions to outside of dish.
Cover with paper towels, and microwave at HIGH for 8 to 10 minutes, turning dish around every 2 minutes, or until fish flakes easily when tested with a fork.
Calories 280 Calories from Fat 59
% Daily Value*
Total Fat 7 g10.2%
Saturated Fat 3.2 g15.9%
Trans Fat 0 g
Cholesterol 87.2 mg29.1%
Sodium 531.2 mg22.1%
Total Carbohydrates 6 g2.1%
Dietary Fiber 0.59 g2.4%
Sugars 0.9 g
Protein 47 g93.3%
Vitamin A 23.8% Vitamin C 13.8%
Calcium 23.6% Iron 18.5%
*Based on a 2000 Calorie diet