16Ingredients
620Calories
30Minutes

Ingredients

  • 1 1/2 cups all-purpose flour
  • 2 cups panko bread crumbs (plain)
  • 1 tablespoon old bay seasoning
  • 1 teaspoon garlic powder
  • 2 teaspoons dried parsley
  • 2 tablespoons olive oil
  • ground pepper
  • sea salt
  • 3 eggs (lightly beaten)
  • 1 1/2 pounds sole (tilapia or cod fillets, cut into smaller pieces if desired)
  • 1/3 cup regular sour cream (or light)
  • 1/3 cup regular mayonnaise (or light)
  • 1 teaspoon fresh lemon juice
  • 3/4 teaspoon dried dill weed (or 2 tablespoons fresh)
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon garlic salt
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NutritionView more

620Calories
Sodium23%DV560mg
Fat35%DV23g
Protein88%DV45g
Carbs19%DV56g
Fiber8%DV2g

PER SERVING *

Calories620Calories from Fat210
% DAILY VALUE*
Total Fat23g35%
Saturated Fat5g25%
Trans Fat
Cholesterol255mg85%
Sodium560mg23%
Potassium800mg23%
Protein45g88%
Calories from Fat210
% DAILY VALUE*
Total Carbohydrate56g19%
Dietary Fiber2g8%
Sugars3g6%
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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