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Parmesan Crusted Fish

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Parmesan Crusted Fish
  • Prep 10 min
  • Total 25 min
  • Servings 4
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This quick to assemble baked fish is loaded with flavour and the topping keeps the fish moist.
Dec 1, 2012

Ingredients

  • 1 lb (500 g) halibut, cod, haddock, salmon or other firm-texture fish fillets (3/4 inch thick), cut into 4 serving pieces
  • 2 tbsp (30 mL) reduced-fat mayonnaise
  • 1/2 tsp (2 mL) finely grated lemon peel
  • 1/8 tsp (0.5 mL) pepper
  • 2 tbsp (30 mL) Italian style bread crumbs
  • 2 tbsp (30 mL) grated Parmesan cheese
  • Lemon wedges, if desired

Steps

  • 1
    Heat oven to 450°F. Line 15x10x1-inch pan with foil; spray with cooking spray. Place fish fillets in pan.
  • 2
    In small bowl, stir mayonnaise, lemon peel and pepper until blended. Spread over top of each fillet. In small bowl, mix bread crumbs and Parmesan cheese. Spoon evenly over mayonnaise mixture; pat crumb mixture lightly into mayonnaise.
  • 3
    Bake 12 to 15 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Expert Tips

  • Tip 1
    Fabulous Fish: Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

Nutrition Information

150 Calories, 5g Total Fat, 23g Protein, 3g Total Carbs

Nutrition Facts

Serving Size: 4 Servings
Calories
150
Total Fat
5g
Saturated Fat
1 1/2g
Trans Fat
0g
Cholesterol
65mg
Sodium
260mg
Total Carbs
3g
Dietary Fiber
0g
Protein
23g
% Daily Value*:
Exchanges:
*Percent Daily Values are based on a 2,000 calorie diet.
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