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Parmesan Perch

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  • Prep 10 min
  • Total 20 min
  • Servings 4
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Looking for a wonderful seafood dinner? Then check out this baked perch recipe that is ready in 20 minutes.
Updated Oct 13, 2010
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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

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

Tips from the Betty Crocker Kitchens

  • tip 1
    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.
  • tip 2
    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

120 Calories, 3g Total Fat, 20g Protein, 3g Total Carbohydrate

Nutrition Facts

Serving Size: 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
% 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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