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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.

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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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