Baked Parmesan Fish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
1/4 cup grated Parmesan Cheese1/2 cup Panko Japanese Bread Crumbs1/4-1/2 t Blended Italian Herbs1/4 cup Egg Substitute like EggBeatersSpray Butter 6-8 ounces of fresh bluegill or other freshwater panfish
Preheat oven to 325 degrees. Prepare cookie sheet for baking fish by spraying with non-stick cooking spray.
Mix the Parmesan, bread crumbs and Italian herbs in a pie plate
Add the egg substitute to a separate pie plate
Dredge each fillet of fish in the egg, then roll in the bread crumb mixture and place on the prepared cookie sheet. Spray each fillet with a couple of spritzes of the butter spray.
Bake the fish for 3-5 minutes before turning the fish to continue baking for another 3-5 minutes.
If desired, sprinkle just a pinch of fresh grated parmesan cheese on top of fish after turning.
Serving Size: Makes 2 3 oz servings
Number of Servings: 2
Recipe submitted by SparkPeople user NANADEE44.
Mix the Parmesan, bread crumbs and Italian herbs in a pie plate
Add the egg substitute to a separate pie plate
Dredge each fillet of fish in the egg, then roll in the bread crumb mixture and place on the prepared cookie sheet. Spray each fillet with a couple of spritzes of the butter spray.
Bake the fish for 3-5 minutes before turning the fish to continue baking for another 3-5 minutes.
If desired, sprinkle just a pinch of fresh grated parmesan cheese on top of fish after turning.
Serving Size: Makes 2 3 oz servings
Number of Servings: 2
Recipe submitted by SparkPeople user NANADEE44.
Nutritional Info Amount Per Serving
- Calories: 211.4
- Total Fat: 6.3 g
- Cholesterol: 9.9 mg
- Sodium: 345.0 mg
- Total Carbs: 10.6 g
- Dietary Fiber: 0.0 g
- Protein: 24.7 g
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