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  • Prep 10 min
  • Total 20 min
  • Servings 4

Looking for a wonderful seafood dinner? Then check out this baked perch recipe that is ready in 20 minutes. MORE + LESS -

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

Steps

Hide Images
  • 1
    Move oven rack to position slightly above middle of oven. Heat oven to 500º. Spray rectangular pan, 13x9x2 inches, with cooking spray.
  • 2
    If fish fillets are large, cut into 4 serving pieces. Mix remaining ingredients except margarine and parsley.
  • 3
    Brush 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.

Expert Tips

  • Fish is a top-notch option for those trying to get the most satisfaction from the fewest calories. Per calorie, fish has been found to be more satisfying than lean beef or chicken.
  • How's this for an exercise quickie? Just 4 minutes of jumping jacks and 4 minutes of jumping rope burns about 80 calories in 8 minutes! Be sure to include a couple of minutes to warm up and a couple of minutes to cool down and stretch properly.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
120
Calories from Fat
25
% Daily Value
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;
*Percent Daily Values are based on a 2,000 calorie diet.

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