Parmesan Perch

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Parmesan Perch

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

Prep Time

Minutes

Total Time

Minutes

Makes

Servings

pound ocean perch, cod or haddock fillets

tablespoons dry bread crumbs

tablespoon grated Parmesan cheese

teaspoon dried basil leaves

1/2

teaspoon paprika

Dash of pepper

tablespoon reduced-calorie margarine, melted

tablespoons chopped fresh parsley

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

Makes 4 Servings

Make the Most of This Recipe With Tips From The Betty Crocker^® Kitchens

Eating Smart

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.

Staying Active

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:

1 Serving (1 Serving)

Calories 120

(Calories from Fat 25),

Total Fat 3g

(Saturated Fat 1g,),

Cholesterol 55mg;
Sodium 150mg;
Total Carbohydrate 3g

(Dietary Fiber 0g,

Protein 20g;

Percent Daily Value*:

Exchanges:

3 Very Lean Meat;

*Percent Daily Values are based on a 2,000 calorie diet.

Parmesan Perch

Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens

Make the Most of This Recipe With Tips From The Betty Crocker^® Kitchens