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Parmesan Crusted White Fish

This 30-minute dinner recipe is made with white fish topped with garlic, parmesan panko topping then broiled until light, flaky and crispy.
Course Dinner, Entree
Cuisine American
Diet Diabetic
Keyword baked whitefish, fish, seafood
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 244kcal
Author Liz DellaCroce

Equipment

Ingredients

  • 20 ounces firm white fish such as cod, haddock or tilapia
  • ⅔ cup panko
  • ⅓ cup grated parmesan
  • 2 tablespoons butter softened at room temperature
  • 1 clove garlic grated
  • 1 lemon zested and juiced
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon cayenne

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.

Nutrition

Serving: 1filet | Calories: 244kcal | Carbohydrates: 8g | Protein: 30g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 83mg | Sodium: 909mg | Potassium: 615mg | Fiber: 1g | Sugar: 1g | Vitamin A: 408IU | Vitamin C: 2mg | Calcium: 133mg | Iron: 1mg