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Parmesan-Crusted Fish

Makes: 4 servings
Start to Finish 20 mins Bake 450°F 4 mins to 6 mins  per 1/2-inch thickness of fish
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 (g) 24,
  • Cobalamin (Vit. B12) (g) 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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