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Parmesan-Crusted Fish

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Parmesan-Crusted Fish
  • Prep Time 10 min
  • Total Time 25 min
  • Servings 4
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This quick-to-assemble baked fish is loaded with flavor and the topping keeps the fish moist.

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

Directions

  • 1 Heat oven to 450° F. Line 15 x 10 x 1-inch pan with foil; spray with cooking spray. Place fish fillets in pan.
  • 2 In 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.
  • 3 Bake 12 to 15 minutes or until fish flakes easily with fork. Serve with lemon wedges.
Tips  

Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Substitute salmon for the haddock and reap the benefits of heart-healthy omega-3 fats.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
150
(
Calories from Fat
45
)
Daily Value
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
0
*Percent Daily Values are based on a 2,000 calorie diet.
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