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Ingredients
- 8 ounce Dolphin Filets Flour Seasoned With Salt And Pepper, for dredging
- 2 ounce Tomato Sauce Egg Beaten With A Little Lowfat milk Italian Bread Crumbs Extra virgin olive oil Shredded Mozzarella
- 2 ounce Parmesan, grated
Directions
- Rinse fillets; pat dry. Dredge in flour, dip in beaten egq, then in bread crumbs to bread the fillets. Place in pan with a little extra virgin olive oil and pan sear till lightly browned. Place fish a casserole dish or possibly on a baking dish and top with tomato sauce and mozzarella and Parmesan.
- Bake at 350 till cheese is melted and dolphin is moist.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 28g | |
| Recipe makes 2 servings | |
| Calories 111 | |
| Calories from Fat 64 | 58% |
| Total Fat 7.32g | 9% |
| Saturated Fat 4.65g | 19% |
| Trans Fat 0.0g | |
| Cholesterol 19mg | 6% |
| Sodium 454mg | 19% |
| Potassium 26mg | 1% |
| Total Carbs 0.91g | 0% |
| Dietary Fiber 0.0g | 0% |
| Sugars 0.23g | 0% |
| Protein 10.14g | 16% |
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