Baked Scrod With Lemon Herb Panko Crumbs


Food.com
35 mins (prep 15, cooking 20)
14 ingredients
2-3 servings
Wicked Good! The crunchy panko crumbs bring new life to this traditional New England favorite. I like baking the fish in the individual dishes, it keeps the fish moist and keeps the juices from drying up. After you make your way through the crunchy topping and flaky fish, you'll be surprised to find this delicious oniony, lemon goodness awaiting on the bottom which is absolutely incredible. I hope you try this recipe, it really is Wicked Good!

Categories:  <-60-mins , for-1-or-2 , northeastern-u.s. , north-american , low-sat.-fat , fish , low-carb , low-in... , low-sodium , time-to-make , low-fat , low-calorie , weeknight , main-dish , seafood , american , number-of-servings , healthy ,
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Ingredients

Nutrition

Serving Size (158.98 g)
Servings 2
Amount per Serving
Calories 417.39 Calories from Fat 114.39
% Daily Value *
Total Fat 12.71g 39.12%
Saturated Fat 4.04g 40.42%
Trans Fat 0.19g %
Cholesterol 10.6mg 7.06%
Sodium 615.25mg 51.27%
Total Carbohydrate 58.94g 39.29%
Dietary Fiber 3.26 g 26.09%
Sugars 6.3 g %
Protein 10.95g 43.81%
Vitamin A 129.21IU% Vitamin C 0.31mg%
Calcium 314.32mg% Iron 4.41mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
 
*Nutrition information was calculated excluding the following ingredients:
large, medium onion, salt and pepper
 

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