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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (124g) Recipe makes 4 servings The following items or measurements are not included below: 1 dash pepper |
||
| Calories 153 | ||
| Calories from Fat 43 | (28%) | |
| Amount Per Serving | %DV | |
| Total Fat 4.8g | 7% | |
| Saturated Fat 1.2g | 5% | |
| Monounsaturated Fat 1.8g | ||
| Polyunsaturated Fat 1.4g | ||
| Trans Fat 0.0g | ||
| Cholesterol 104mg | 34% | |
| Sodium 166mg | 6% | |
| Potassium 331mg | 9% | |
| Total Carbohydrate 2.8g | 0% | |
| Dietary Fiber 0.3g | 1% | |
| Sugars 0.3g | ||
| Protein 23.6g | 47% | |
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Ingredients
- 2 tablespoons dry breadcrumbs
- 2 tablespoons grated parmesan cheese
- 1 tablespoon chopped fresh basil leaf or 1 teaspoon dried basil leaves
- 1/2 teaspoon paprika
- 1 dash pepper
- 1 lb ocean perch (or other lean fish filets)
- 1 tablespoon margarine, melted
- 1 tablespoon chopped fresh parsley
Directions
1
Move oven rack to position slightly above middle of oven.2
Heat oven to 375 degrees. Spray rectangular pan,13 x 9 x 2 with cooking spray.3
Mix all ingredients except fish, margarine, and parsley.4
Brush one side of fish with margarine, dip into crumb mixture.5
Place fish, coated sides up, in pan.6
Bake uncovered 15 to 20 mins, or until fish flakes easily with fork.7
Sprinkle with Parsley!
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- Course > Main Dish
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- Main Ingredient > Seafood > Fish > Freshwater > Perch
- Cuisine > North American > United States
- Preparation > Time to Make > < 60 mins
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Featured Reviews for This Recipe
From: Chef #944293
On Sep 5, 2008
This is a great recipe — easy, quick and delicious! I also added a dash of cayenne pepper instead of paprika for a kick, and it turned out terrific.
From: The Pie Queen Of Canada
On Jan 22, 2008
My boyfriend is hard to please when trying new recipes. He prefers same old, same old which in this case would be deep fried. I was looking for a healthier alternative and found this recipe. I did decide to leave the parmesan out as he refers to it as "stinky cheese" and thought it would be a cause for debate. I used Corn Flake crumbs instead of breadcrumbs and on my portion used garlic spread instead of plain margarine. My boyfriend actually said he enjoyed it and wouldn't mind having it again. (That's a huge deal in this household) I quite liked my fish with the garlic spread added on. Hope this helps. Thanks Rhonda O.
From: Frank Santoroski
On Mar 5, 2004
This recipe is really simple to prepare and the taste is oh so fine. We used fresh grated parmesian and fresh chopped basil
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