A Parmesan cheese and bread crumb topping coats this baked fish main dish that's ready to serve in less than 30 minutes. Add carrots and greens to round out the meal.
- Makes: 4 servings
- Start to Finish: 20 mins
- Bake: 4 mins to 6 mins 450°F per 1/2-inch thickness of fish
skinless cod fillets (1-1/2 pounds total)
Ground black pepper
cup panko (Japanese-style bread crumbs)
10 ounce package julienned carrots (3 cups)
teaspoon ground fresh ginger
Mixed fresh salad greens
- Preheat oven to 450 degrees F. Lightly coat a baking sheet with nonstick cooking spray. Rinse fish and pat dry; place on baking sheet. Season with salt and pepper. In a small bowl stir together panko and cheese; sprinkle on fish. Bake, uncovered, for 4 to 6 minutes per 1/2-inch thickness of fish or until crumbs are golden and fish flakes easily when tested with a fork.
- Meanwhile, in a large skillet bring the water to boiling; add carrots. Reduce heat. Cook, covered, for 5 minutes. Uncover; cook for 2 minutes more. Add butter and ginger; toss. Serve fish and carrots with greens.
Nutrition Facts (Parmesan-Crusted Fish)
- Per serving:
- 233 kcal cal.,
- 6 g fat
- (3 g sat. fat,
- 1 g polyunsaturated fat,
- 1 g monounsatured fat),
- 84 mg chol.,
- 407 mg sodium,
- 11 g carb.,
- 2 g fiber,
- 4 g sugar,
- 34 g pro.
- Percent Daily Values are based on a 2,000 calorie diet