10Ingredients
300Calories
45Minutes

Ingredients

  • 1 ounce chilean sea bass fillet
  • 3/4 cup plain yogurt
  • 1 tablespoon lemon juice (divided)
  • 3 teaspoons parsley (divided)
  • 2 tablespoons all-purpose flour
  • 1/4 cup panko (break crumbs)
  • 1 teaspoon olive oil
  • salt
  • pepper
  • 1 1/2 cups cooked brown rice
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NutritionView more

300Calories
Sodium18%DV440mg
Fat11%DV7g
Protein20%DV10g
Carbs17%DV50g
Fiber20%DV5g

PER SERVING *

Calories300Calories from Fat60
% DAILY VALUE*
Total Fat7g11%
Saturated Fat2.5g13%
Trans Fat
Cholesterol20mg7%
Sodium440mg18%
Potassium390mg11%
Protein10g20%
Calories from Fat60
% DAILY VALUE*
Total Carbohydrate50g17%
Dietary Fiber5g20%
Sugars5g10%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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