This quick-to-assemble baked fish is loaded with flavor and the topping keeps the fish moist.
Parmesan-Crusted Fish
- Prep Time 10 min
- Total 25 min
- Servings 4
- Ingredients 7
Ingredients
- 1 lb halibut, cod, haddock or other firm-texture fish fillets (about 3/4 inch thick), cut into 4 serving pieces
- 2 tablespoons reduced-fat mayonnaise
- 1/2 teaspoon finely grated lemon peel
- 1/8 teaspoon pepper
- 2 tablespoons Italian style dry bread crumbs
- 2 tablespoons grated Parmesan cheese
- Lemon wedges, if desired
Instructions
-
Step1Heat oven to 450° F. Line 15 x 10 x 1-inch pan with foil; spray with cooking spray. Place fish fillets in pan.
-
Step2In small bowl, stir mayonnaise, lemon peel and pepper until blended. Spread over top of each fillet. In small bowl, mix bread crumbs and Parmesan cheese. Spoon evenly over mayonnaise mixture; pat crumb mixture lightly into mayonnaise.
-
Step3Bake 12 to 15 minutes or until fish flakes easily with fork. Serve with lemon wedges.
Nutrition
150
Calories
5g
Total Fat
23g
Protein
3g
Total Carbohydrate
0g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 150
- Calories from Fat
- 45
- Total Fat
- 5g
- 8%
- Saturated Fat
- 1 1/2g
- 7%
- Trans Fat
- 0g
- Cholesterol
- 65mg
- 22%
- Sodium
- 260mg
- 11%
- Potassium
- 310mg
- 9%
- Total Carbohydrate
- 3g
- 1%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 0g
- Protein
- 23g
% Daily Value*:
- Vitamin A
- 0%
- 0%
- Vitamin C
- 0%
- 0%
- Calcium
- 6%
- 6%
- Iron
- 2%
- 2%
Exchanges:
0 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;Carbohydrate Choice
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