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.

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
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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 information

Per Serving: 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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