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Parmesan-Crusted Fish
Ingredients
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4
skinless cod fillets (1-1/2 pounds total)
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Salt
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Ground black pepper
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1/3
cup panko (Japanese-style bread crumbs)
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1/4
cup finely shredded Parmesan cheese
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1/2
cup water
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1
10 ounce package julienned carrots (3 cups)
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1
tablespoon butter
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3/4
teaspoon ground fresh ginger
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Mixed fresh salad greens
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)
- Servings Per Recipe 4,
- Calories 233,
- Protein (gm) 34,
- Carbohydrate (gm) 11,
- Fat, total (gm) 6,
- Cholesterol (mg) 84,
- Saturated fat (gm) 3,
- Monosaturated fat (gm) 1,
- Polyunsaturated fat (gm) 1,
- Dietary Fiber, total (gm) 2,
- Sugar, total (gm) 4,
- Vitamin A (IU) 11759,
- Vitamin C (mg) 5,
- Thiamin (mg) 0,
- Riboflavin (mg) 0,
- Niacin (mg) 4,
- Pyridoxine (Vit. B6) (mg) 1,
- Folate (µg) 24,
- Cobalamin (Vit. B12) (µg) 2,
- Sodium (mg) 407,
- Potassium (mg) 941,
- Calcium (DV %) 121,
- Iron (DV %) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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Today is Friday and it is Lent so this is what I will be making for dinner. It sounds easy and tasty.
3/12/2010 02:57:28 PM Report Abuse