Baked fish can be far from boring.
Here, a simple sprinkle of buttery bread crumbs appeals to kids but can also be embellished for adults. We rely on a handful of grated Parmesan cheese for salty sharpness, a pinch of lemon zest for lightness and a garnish of fresh basil for a wonderful aroma and fresh flavor that brings it all together.
Preheat the oven to 425F.
Pat the fish dry. Place the fillets in a large baking dish or roasting pan and season with salt and pepper to taste. Set aside.
In a small skillet over low heat or in a microwave-safe bowl, melt the butter. Add the bread crumbs, cheese and oil and, using your fingers, mix until evenly combined. Sprinkle the mixture evenly over the fillets.
Bake the fillets until they are cooked through and the topping is golden, about 15 minutes. Let stand for 5 minutes. If desired, sprinkle with lemon zest or juice and basil. Serve hot.
You may substitute any lean white fish, such as cod, haddock or orange roughy. Even Tilapia works!
Cooking for 1? Halve the recipe, getting two portions as the end result. Save the second portion for lunch the next day. Warm on a crusty hard roll with melted sharp Cheddar and juicy tomatoes.
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|Serving Size: 1 Serving (208g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 230 (59%)|
|Amt Per Serving||% DV|
|Total Fat 25.6g||34 %|
|Saturated Fat 12g||60 %|
|Monounsaturated Fat 8.2g|
|Polyunsanturated Fat 3.4g|
|Cholesterol 125.3mg||39 %|
|Sodium 420.5mg||14 %|
|Potassium 630.9mg||17 %|
|Total Carbohydrate 0.9g||0 %|
|Dietary Fiber 0.1g||0 %|
|Sugars, other 0.8g|
|Protein 38.2g||55 %|
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Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.
Calories per serving: 392
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