Parmesan Perch

  • Prep Time 10 min
  • Total Time 20 min
  • Servings 4

Ingredients

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

Directions

Directions

  • 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.

Notes










Tips

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 Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
(
Calories from Fat
25),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
1g,
1%
),
Cholesterol
55mg
55%;
Sodium
150mg
150%;
Total Carbohydrate
3g
3%
(Dietary Fiber
0g
0%
),
Protein
20g
20%
;
% Daily Value*:
Iron
4%;
Exchanges:
3 Very Lean Meat;
*Percent Daily Values are based on a 2,000 calorie diet.