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.


Parmesan-Crusted Fish

by 10  people


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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 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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