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Parmesan-Crusted Fish

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.

3.5 by 5 people
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  • Makes: 4 servings
  • Start to Finish: 20 mins
  • Bake: 4 mins to 6 mins 450°F per 1/2-inch thickness of fish

Parmesan-Crusted Fish

Ingredients

Directions

  1. 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.
  2. 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

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