Fish

Crusted Ocean Perch is for Dinner.

Crusted Ocean Perch takes 5 minutes to prepare.

Crusted Ocean Perch takes 10 minutes to cook.

Crusted Ocean Perch makes 2 servings.

The ingredients for Crusted Ocean Perch are:

8-9 oz Ocean Perch
1 tbsp Olive Oil
1 tbsp Land O'Lakes Parmesan and Herb Seasoning
1 tbsp Onion powder
1 tbsp Lemon Pepper Seasoning
1/2 tbsp Garlic powder
1/4 cup Kroger Whole Wheat Flour
1/4 cup water

Here is how you make Crusted Ocean Perch:

Add the oil to the skillet and swirl to cover the bottom. Turn the head on a medium-low setting and let the pan heat up. Mix all the dry ingredients in a bowl then add the water to form a paste. Take the paste and use a fork to smooth it onto the tops of the fish fillets. Once the pan is warm lay the fish skin-side down in the pan and let it cook for several minutes then flip to cook the top side.Serving Size: makes two 4oz-4.5oz servingsNumber of Servings: 2Recipe submitted by SparkPeople user TAZ42783.

The nutritional information for Crusted Ocean Perch is:

• Servings Per Recipe: 2
• Amount Per Serving
• Calories: 302.2

• Total Fat: 9.7 g
• Cholesterol: 68.9 mg
• Sodium: 634.7 mg
• Total Carbs: 15.6 g
• Dietary Fiber: 2.4 g
• Protein: 33.1 g