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Recipe Summary

bake:
4 mins
total:
20 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450°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.

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  • 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.

Nutrition Facts

233 calories; fat 6g; cholesterol 84mg; saturated fat 3g; carbohydrates 11g; mono fat 1g; poly fat 1g; insoluble fiber 2g; sugars 4g; protein 34g; vitamin a 11758.8IU; vitamin c 5.3mg; thiamin 0.2mg; riboflavin 0.2mg; niacin equivalents 4.1mg; vitamin b6 0.5mg; folate 24.2mcg; vitamin b12 1.6mcg; sodium 407mg; potassium 941mg; calcium 121.2mg; iron 0.9mg.
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