Baked Parmesan Fish

Baked Parmesan Fish
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Nutritional Info
  • Servings Per Recipe: 2
  • 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

View full nutritional breakdown of Baked Parmesan Fish calories by ingredient


Introduction

This breading and batter work well with any fresh water fish. The breading bakes up nice and crisp without all the fat calories of frying This breading and batter work well with any fresh water fish. The breading bakes up nice and crisp without all the fat calories of frying
Number of Servings: 2

Ingredients

    1/4 cup grated Parmesan Cheese
    1/2 cup Panko Japanese Bread Crumbs
    1/4-1/2 t Blended Italian Herbs

    1/4 cup Egg Substitute like EggBeaters

    Spray Butter

    6-8 ounces of fresh bluegill or other freshwater panfish

Directions

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.