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Parmesan-Crusted Fish
Ingredients
- 4 skinless cod fillets (1-1/2 pounds total)
- Salt
- Ground black pepper
- 1/3 cup panko (Japanese-style bread crumbs)
- 1/4 cup finely shredded Parmesan cheese
- 1/2 cup water
- 1 10 ounce package julienned carrots (3 cups)
- 1 tablespoon butter
- 3/4 teaspoon ground fresh ginger
- 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,
- cal. (kcal) 233,
- Fat, total (g) 6,
- chol. (mg) 84,
- sat. fat (g) 3,
- carb. (g) 11,
- Monosaturated fat (g) 1,
- Polyunsaturated fat (g) 1,
- fiber (g) 2,
- sugar (g) 4,
- pro. (g) 34,
- vit. A (IU) 11759,
- vit. 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 (mg) 121,
- iron (mg) 1,
- Percent Daily Values are based on a 2,000 calorie diet
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