Baked Whitefish in a Garlic Crumb Crust
Source of Recipe
saving dinner
List of Ingredients
1/3 pound white fish fillets (use whatever is firm, available and affordable)
2/3 teaspoon melted butter and olive oil (1 teaspoon of each)
4 teaspoons grated Parmesan cheese
3 tablespoons chopped parsley
1/3 cup dried bread crumbs
1/2 clove garlic, pressed
salt and pepper to taste
Lemon wedges
Recipe
Mix together bread crumbs, parsley, garlic, salt, pepper, Parmesan cheese, and lemon zest. Rinse fillets gently and pat dry. Rub fillets with butter and oil mixture and dip each side in bread crumb mixture. Bake at 325 degrees for about 15-20 minutes. Fish is cooked when it flakes easily when tested with a fork. Serve with lemon wedges.
Per Serving: 279 Calories; 8g Fat; 29g Protein; 21g Carbohydrate; 1g Dietary Fiber; 40mg Cholesterol; 480mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 1 Fat.
SERVING SUGGESTIONS: Serve with baked potatoes, sauteed spinach (use a little olive oil and some garlic) and your favorite seasonal squash (like butternut).
VEGETARIANS: Make bread crumb mixture from this recipe and top with half a tomato, broil and serve with the rest of the serving suggestions OR use Mock Chicken and follow directions, cooking Mock Chicken for half the time (see www.veat.com for availability). Also, Boca Chikin Patties are good.
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