In a shallow dish, combine panko and parmesan. In small bowl, stir together mustard and milk. Brush both sides of each fillet with mustard mixture; coate with crumb mixture. Place on foil-lined baking sheet that has been lightly coated with cooking spray; season with lemon pepper. Coat fish gently, but generously with cooking spray. Bake in 450 degree oven until fish flakes easily with fork and internal temp is 145, about 10 minutes, per inch of thickness. 117 calories
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|Serving Size: 1 Serving (175g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 35 (19%)|
|Amt Per Serving||% DV|
|Total Fat 3.8g||5 %|
|Saturated Fat 1.2g||6 %|
|Monounsaturated Fat 1.2g|
|Polyunsanturated Fat 1.1g|
|Cholesterol 3.3mg||1 %|
|Sodium 957.6mg||33 %|
|Potassium 124.5mg||3 %|
|Total Carbohydrate 29.8g||9 %|
|Dietary Fiber 2.6g||10 %|
|Sugars, other 27.2g|
|Protein 7.9g||11 %|
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Calories per serving: 185
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