Healthy Recipes > Baked Whitefish Parmesan


7 Aug 2010

 
 
 
 
Baked Whitefish Parmesan

Prep: 10 min, Cook: 15 min.

2/3 cup sour cream                                                
1 Tbs. plus 1 tsp. package dry onion soup mix                      
2/3 cup panko breadcrumbs [The Well stocks]

1 Tbs. plus 1 tsp. grated Parmesan cheese               
2 tsp. fresh parsley, chopped                                             
1/8 tsp. paprika [The Well stocks Hungarian paprika; our customers love it]

4 whitefish fillets, about 6 ounces each                     
2 Tbs. plus 2 tsp. vegetable oil [The Well stocks healthier ones]

Preheat oven to 450°F. Combine sour cream and soup mix in a bowl. Combine next 4 ingredients in a shallow dish. Dip fish into sour cream mixture, then lightly coat with breadcrumb mixture. Arrange fish in a lightly oiled baking dish. Drizzle oil over top. Bake about 8 minutes, until fish is lightly browned. Turn and bake another 5 minutes or until golden.

 Per serving: calories 390, fat 15.6g, 37% calories from fat, cholesterol 118mg, protein 45.3g, carbohydrates 14.9g, fiber 0.5g, sugar 2.2g, sodium 347mg, diet points 9.5.
Dietary Exchanges: Milk: 0.2, Vegetable: 0.0, Fruit: 0.0, Bread: 0.9, Lean meat: 0.1, Fat: 2.5, Sugar: 0.0, Very lean meat protein: 6.9

 

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