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Parmesan Perch

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By Betty Crocker Kitchens
Updated Oct 13, 2010
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Looking for a wonderful seafood dinner? Then check out this baked perch recipe that is ready in 20 minutes.

Parmesan Perch

  • Prep Time 10 min
  • Total 20 min
  • Servings 4
  • Ingredients 8
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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

Instructions

  • Step 
    1
    Move oven rack to position slightly above middle of oven. Heat oven to 500°. Spray rectangular pan, 13x9x2 inches, with cooking spray.
  • Step 
    2
    If fish fillets are large, cut into 4 serving pieces. Mix remaining ingredients except margarine and parsley.
  • Step 
    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.

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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