Baked Fish With Courgette Crumb Topping

1. Mix together the breadcrumbs, oil courgette, parsley, cheese and lemon zest, then season.

2. Put the fish on a oiled baking tray. Press crumbs firly onto each fillet so they stick.

3. bake at 180 degrees C for 15-20 minutes untill the fish is just cooked and the topping is golden.

4. serve with asparagus spears and new potatoes.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	227.4982 g
Protein	1617.1043 g
Carbohydrates	1600.8927 g
Energy	15118.3468 kCal
Fatty acids, total saturated 18:3 undifferentiated	3.1416 g
Water	421.3209 g
Aspartic acid	0.0223 g
Calcium, Ca	32112.2063 mg
Lutein + zeaxanthin	423.1218 g
Fiber, total dietary	0.3745 g
Fatty acids, total saturated 22:0	0.0348 g
Carotene, beta	904.2365 g
Niacin	9.0392 mg
Vitamin A, RAE	1657.5402 g
Arginine	0.0093 g
Riboflavin	2.1358 mg
Tocopherol, beta	0.0297 mg
Fatty acids, total saturated 20:1	3.124 g
Glutamic acid	0.0189 g
Sodium, Na	46062.6843 mg
Fatty acids, total saturated 16:1 undifferentiated	4.8321 g
Total lipid (fat)	227.4982 g
Manganese, Mn	0.0135 mg
Proline	0.0162 g
Fatty acids, total saturated 16:0	55.2527 g
Fatty acids, total saturated 8:0	2.24 g
Choline, total	672.529 mg
Sugars, total	60.175 g
Serine	0.0103 g
Fatty acids, total saturated 10:0	5.04 g
Fatty acids, total saturated 18:0	24.8002 g
Fatty acids, total saturated 20:4 undifferentiated	0.0442 g
Vitamin B-6	4.1123 mg
Selenium, Se	1746.3053 g
Ash	257.2004 g
Fatty acids, total saturated 18:1 undifferentiated	69.5668 g
Pantothenic acid	0.0388 mg
Phenylalanine	0.011 g
Copper, Cu	1.0254 mg
Betaine	0.027 mg
Thiamin	2.1103 mg
Retinol	1585.5 g
Methionine	0.0032 g
Iron, Fe	201.8389 mg
Carbohydrate, by difference	1600.8927 g
Phosphorus, P	28158.1147 mg
Folate, total	1024.7878 g
Tocopherol, gamma	0.2644 mg
Fatty acids, total saturated 4:0	6.48 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0196 g
Alanine	0.0148 g
Cholesterol	842.5 mg
Valine	0.0131 g
Fatty acids, total saturated 18:2 undifferentiated	7.1952 g
Glycine	0.011 g
Carotene, alpha	0.0442 g
Fatty acids, total saturated 14:0	20.0823 g
Zinc, Zn	120.9339 mg
Isoleucine	0.009 g
Fatty acids, total saturated 12:0	5.6 g
Fatty acids, total polyunsaturated	10.439 g
Fatty acids, total polyunsaturated 17:1	0.0338 g
Leucine	0.0155 g
Vitamin A, IU	6766.1957 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0102 g
Folate, DFE	1024.7878 g
Tryptophan	0.0034 g
Vitamin C, total ascorbic acid	12.4488 mg
Phytosterols	60.05 mg
Fatty acids, total saturated 20:0	0.1118 g
Fatty acids, total saturated 6:0	3.84 g
Tyrosine	0.0062 g
Vitamin B-12	44.85 g
Vitamin K (phylloquinone)	156.979 g
Fatty acids, total saturated	128.2479 g
Histidine	0.0046 g
Fatty acids, total monounsaturated	77.6372 g
Threonine	0.0093 g
Folate, food	1024.7878 g
Fatty acids, total polyunsaturated 17:0	0.0059 g
Cryptoxanthin, beta	0.8833 g
Vitamin E (alpha-tocopherol)	5.9631 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.028 g
Magnesium, Mg	1621.1533 mg
Lysine	0.0138 g
Potassium, K	24243.969 mg
Cystine	0.0011 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon	1	1.2808	0.4116	0.0132
Olive oil	2 tablespoons	238.68	0	27
Parmesan cheese	50	14800	1600	200
Parsley	2 tablespoons	2.736	0.4811	0.06
salt pepper	0.5 teaspoon	75.65	0	0.425
breadcrumb	85 g	75.65	0	0.425
courgette	1	75.65	0	0.425
white fish fillet	2	75.65	0	0.425