- Makes: 4 servings
- Start to Finish 20 mins
- Bake 4 mins to 6 mins per 1/2-inch thickness of fish
skinless cod fillets (1-1/2 pounds total)
Ground black pepper
panko (Japanese-style bread crumbs)
finely shredded Parmesan cheese
julienned carrots (3 cups)
ground fresh ginger
Mixed fresh salad greens
- Preheat oven to 450 degrees F. Lightly coat a baking sheet with nonstick cooking spray. Rinse fish and pat dry; place on baking sheet. Season with salt and pepper. In a small bowl stir together panko and cheese; sprinkle on fish. Bake, uncovered, for 4 to 6 minutes per 1/2-inch thickness of fish or until crumbs are golden and fish flakes easily when tested with a fork.
- Meanwhile, in a large skillet bring the water to boiling; add carrots. Reduce heat. Cook, covered, for 5 minutes. Uncover; cook for 2 minutes more. Add butter and ginger; toss. Serve fish and carrots with greens.
(Parmesan-Crusted Fish)Servings Per Recipe 4, Folate (µg) 24, Cobalamin (Vit. B12) (µg) 2, fiber (g) 2, sugar (g) 4, sodium (mg) 407, Potassium (mg) 941, calcium (mg) 121, cal. (kcal) 233, iron (mg) 1, vit. A (IU) 11759, pro. (g) 34, carb. (g) 11, vit. C (mg) 5, Fat, total (g) 6, Thiamin (mg) 0, chol. (mg) 84, Riboflavin (mg) 0, sat. fat (g) 3, Niacin (mg) 4, Pyridoxine (Vit. B6) (mg) 1, Monounsaturated fat (g) 1, Polyunsaturated fat (g) 1