Parmesan Perch

Parmesan Perch

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

Prep Time

10

Minutes

Total Time

20

Minutes

Makes

4

Servings

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
  1. Move oven rack to position slightly above middle of oven. Heat oven to 500ยบ. 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.
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.