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Bass with Parmesan

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Bass with Parmesan
  • Prep Time 10 min
  • Total Time 35 min
  • Servings 4
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Dinner ready in 35 minutes! Enjoy flaky fish cooked with wine, lemon juice, pepper and Parmesan cheese – a lavish meal!

Ingredients

1 1/2
lb sea bass, sole or pike fillets
1/4
cup all-purpose flour
2
tablespoons butter or margarine
2
medium green onions, thinly sliced (2 tablespoons)
1
cup dry white wine or chicken broth
2
tablespoons lemon juice
1/2
teaspoon salt
1/4
teaspoon pepper
1/4
cup freshly grated or shredded Parmesan cheese

Directions

  • 1 Heat oven to 375°F. Coat fish fillets with flour; shake off excess flour. In 12-inch ovenproof skillet, melt butter over medium-low heat. Cook onions in butter about 5 minutes, stirring occasionally, until tender.
  • 2 Add fish to skillet. Cook uncovered about 5 minutes or until light brown; carefully turn fish. Pour wine and lemon juice over fish. Sprinkle with salt, pepper and cheese.
  • 3 Bake uncovered about 15 minutes or until cheese is melted and fish flakes easily with fork.
Tips  

Baking fish with the skin on helps to hold delicate-texture fish fillets together. Removing the skin after the fish has been cooked is much easier than removing it before cooking. When fish is done, carefully insert a metal spatula between the skin and the flesh, starting at the tail end if the fillet has one. While holding onto a small piece of skin, slide the fish off of the skin.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
260
(
Calories from Fat
90
)
Daily Value
Total Fat
10g
15%
(
Saturated Fat
4 1/2g
23%
,
Trans Fat
0g
)
Cholesterol
110mg
37%
Sodium
590mg
25%
Potassium
550mg
16%
Total Carbohydrate
8g
3%
(
Dietary Fiber
0g
0%
,
Sugars
1g
)
Protein
36g
Daily Value*:
Vitamin A
8%
8%
Vitamin C
2%
2%
Calcium
10%
10%
Iron
6%
6%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 5 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.
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