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Parmesan Crusted White Fish
This quick and easy seafood dinner recipe is made with a garlicky parmesan crusted white fish broiled until light, flaky, and crispy.
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
Servings:
4
Calories:
244 kcal
Course:
Main Course, Dinner
Cuisine:
American
Ingredients
- 20 ounces white fish such as cod, haddock or tilapia, firm
- ⅔ cup panko
- ⅓ cup Parmesan Cheese grated
- 2 tablespoons butter (softened at room temperature)
- 1 clove garlic (grated)
- 1 lemon zested and juiced
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cayenne pepper optional
Instructions
- Pre-heat oven to 425 degrees and line baking sheet with foil. Spray with cooking spray and place fish fillets on top.
- In a small bowl, use a fork to mix together all remaining ingredients except the lemon juice (panko through cayenne.) Gently press mixture on top of the fish filets then bake until fish flakes easily with a fork, about 20 minutes. Drizzle fish with lemon juice before serving.
Cup of Yum
Nutrition Information
Serving
1filet
Calories
244kcal
(12%)
Carbohydrates
8g
(3%)
Protein
30g
(60%)
Fat
10g
(15%)
Saturated Fat
5g
(25%)
Cholesterol
83mg
(28%)
Sodium
909mg
(38%)
Potassium
615mg
(13%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
408IU
(8%)
Vitamin C
2mg
(2%)
Calcium
133mg
(13%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 244
% Daily Value*
| Serving | 1filet | |
| Calories | 244kcal | 12% |
| Carbohydrates | 8g | 3% |
| Protein | 30g | 60% |
| Fat | 10g | 15% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 83mg | 28% |
| Sodium | 909mg | 38% |
| Potassium | 615mg | 13% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 408IU | 8% |
| Vitamin C | 2mg | 2% |
| Calcium | 133mg | 13% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.