Looking for a wonderful seafood dinner? Then check out this baked perch recipe that is ready in 20 minutes.
Parmesan Perch
- Prep Time 10 min
- Total 20 min
- Servings 4
- Ingredients 8
Ingredients
- 1 pound ocean perch, cod or haddock fillets
- 2 tablespoons dry bread crumbs
- 1 tablespoon grated Parmesan cheese
- 1 teaspoon dried basil leaves
- 1/2 teaspoon paprika
- Dash of pepper
- 1 tablespoon reduced-calorie margarine, melted
- 2 tablespoons chopped fresh parsley
Instructions
-
Step1Move oven rack to position slightly above middle of oven. Heat oven to 500°. Spray rectangular pan, 13x9x2 inches, with cooking spray.
-
Step2If fish fillets are large, cut into 4 serving pieces. Mix remaining ingredients except margarine and parsley.
-
Step3Brush one side of fish with margarine; dip into crumb mixture. Place fish, coated sides up, in pan. Bake uncovered about 10 minutes or until fish flakes easily with fork. Sprinkle with parsley.
Nutrition
120
Calories
3g
Total Fat
20g
Protein
3g
Total Carbohydrate
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 120
- Calories from Fat
- 25
- Total Fat
- 3g
- Saturated Fat
- 1g
- Cholesterol
- 55mg
- Sodium
- 150mg
- Total Carbohydrate
- 3g
- Dietary Fiber
- 0g
- Protein
- 20g
% Daily Value*:
- Iron
- 4%
- 4%
Exchanges:
3 Very Lean Meat;Tips from the Betty Crocker Kitchens
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