1
On a plate mix together the bread crumbs, parsley, onion garlic powder, basil, lemon-pepper and cayenne.
2
Brush both sides of fish fillets with 2 tbsps of the oil.
3
Coat both sides of fillets with bread crumb mixture.
4
Preheat the remaining 2 tbsps oil in a large skillet over medium heat.
5
Add fish in a single layer and fry for 1 minute.
6
Turn carefully, fry 2 to 3 minutes more until fish is flaky.
7
To freeze: Prepare up through coating the fish with the breadcrumb mixture. Place in a freezer container and freeze for up to one month. Defrost in completely in refrigerator. Continue with the recipe.

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Nutrition Facts
Serving Size 1 (144g) Recipe makes 6 servings
Calories 201
Calories from Fat 97		(48%)
Amount Per Serving		%DV
	Total Fat 10.8g	16%
	Saturated Fat 1.5g	7%
	Monounsaturated Fat 2.9g
	Polyunsaturated Fat 5.5g
	Trans Fat 0.0g
Cholesterol 61mg		20%
Sodium 326mg		13%
Potassium 264mg		7%
Total Carbohydrate 7.1g		2%
	Dietary Fiber 0.6g	2%
	Sugars 0.8g
Protein 18.2g		36%
Vitamin A 144mcg		2%
Vitamin B6 0.2mg		9%
Vitamin B12 2.1mcg		35%
Vitamin C 0mg		0%
Vitamin E 2mcg		7%
Calcium 65mg		6%
Iron 0mg		5%
detailed view... how is this calculated?

Fish in a Flash