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Ingredients

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Directions

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  • 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; 6 g total fat; 3 g saturated fat; 1 g polyunsaturated fat; 1 g monounsaturated fat; 84 mg cholesterol; 407 mg sodium. 941 mg potassium; 11 g carbohydrates; 2 g fiber; 4 g sugar; 34 g protein; 11759 IU vitamin a; 5 mg vitamin c; 0 mg thiamin; 0 mg riboflavin; 4 mg niacin equivalents; 1 mg vitamin b6; 24 mcg folate; 2 mcg vitamin b12; 121 mg calcium; 1 mg iron;

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