Breaded Perch with Herbs and Parmesan - Prep 15m, Cook 15m
I love Perch -- its an awesome-tasting white fish!!
Ingredients:
2 tablespoons dry breadcrumbs
2 tablespoons grated parmesan cheese
1 tablespoon chopped fresh basil leaves or 1 teaspoon dried basil leaves
1/2 teaspoon paprika
1 dash pepper
1 lb ocean perch (or other lean fish filets)
1 tablespoon margarine, melted
1 tablespoon chopped fresh parsley
Directions:
Heat oven to 375 degrees.
Spray rectangular pan,13 x 9 x 2 with cooking spray.
Mix all ingredients except fish, margarine, and parsley.
Brush one side of fish with margarine, dip into crumb mixture.
Place fish, coated sides up, in pan.
Bake uncovered 15 to 20 mins, or until fish flakes easily with fork.
Sprinkle with Parsley!
| Calories
154 Calories from Fat 43 (28%) |
||
| Amount Per Serving | %RDA | |
| Total Fat 4.9g | 7% | |
| Saturated Fat 1.2g | 6% | |
| Polyunsat. Fat 1.3g | ||
| Monounsat. Fat 1.8g | ||
| Cholesterol 104mg | 34% | |
| Sodium 179mg | 7% | |
| Potassium 329mg | 9% | |
| Total Carbohydrate 2.8g | 0% | |
| Dietary Fiber 0.2g | 0% | |
| Protein 23.6g | 47% | |
| Vitamin A 383mcg | 7% | |
| Vitamin B6 0.2mg | 7% | |
| Vitamin B12 2.2mcg | 36% | |
| Vitamin C 3mg | 5% | |
| Vitamin E 0mcg | 2% | |
| Calcium 135mg | 13% | |
| Magnesium 38mg | 9% | |
| Iron 1mg | 7% | |