Parmesan-Crusted Fish
Recipe from Better Homes and Gardens

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

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Servings: Makes 4 servings.
Total Time: 20 mins
Related Categories: Baked Fish, Cod Fish, Low Calorie, Low Fat, Low Sodium, Quick and Easy Dinners
 
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Ingredients
  • 4 
    skinless cod fillets (1-1/2 lb.)
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  • 1/3  cup
    panko (Japanese-style) bread crumbs
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  • 1/4  cup
    finely shredded Parmesan cheese
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  • 1  10-oz. pkg.
    julienned carrots (3 cups)
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  • 1  Tbsp.
    butter
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  • 3/4  tsp.
    ground ginger
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  •  
    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 and pat dry fish; place on baking sheet. Season with salt and pepper. In small bowl stir together crumbs and cheese; sprinkle on fish. Bake, uncovered, 4 to 6 minutes for each 1/2-inch thickness of fish, until crumbs are golden and fish flakes easily when tested with a fork.
2.
Meanwhile, in a large skillet bring 1/2 cup water to boiling; add carrots. Reduce heat. Cook, covered, for 5 minutes. Uncover; cook 2 minutes more. Add butter and ginger; toss. Serve fish and carrots with greens. Makes 4 servings.
Nutrition information
Calories 233, Total Fat 6 g, Saturated Fat 3 g, Monounsaturated Fat 1 g, Polyunsaturated Fat 1 g, Cholesterol 84 mg, Sodium 407 mg, Carbohydrate 11 g, Total Sugar 4 g, Fiber 2 g, Protein 34 g. Daily Values: Vitamin A 0%, Vitamin C 9%, Calcium 12%, Iron 5%. Percent Daily Values are based on a 2,000 calorie diet
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