:max_bytes(150000):strip_icc()/8584575_Parmesan-Crusted-Baked-Fish_TheDailyGourmet_4x3-0ad88603d8354d869040e83c42423180.jpg 750w)
Ingredients
-
1 lemon, divided
-
1 tablespoon olive oil, divided
-
1 clove garlic
-
1/4 cup panko breadcrumbs
-
1/4 cup grated Parmesan cheese
-
1 1/2 teaspoons Catanzaro herbs
-
1 pound white fish fillets (I used cod)
-
salt and freshly ground black pepper to taste
-
1 tablespoon Dijon mustard
Directions
-
Preheat the oven to 450 degrees F (230 degrees C). Line a baking sheet with foil.
-
Cut lemon in half, and then into wedges. Squeeze juice from two lemon wedges into a small bowl. Add 2 teaspoons olive oil. Using a microphone grater, grate garlic clove into a paste; add to the bowl. Stir in panko, Parmesan cheese, and Catanzaro herbs.
-
Drizzle remaining 1 teaspoon oil onto the prepared baking sheet. Season both sides of cod with salt and pepper; place on the baking sheet. Brush cod with Dijon mustard, and press panko mixture evenly onto cod.
-
Bake in the preheated oven until fish flakes easily with a fork, about 15 minutes. Serve with remaining lemon wedges.
Cook’s Note
I used a microplane grater for the Parmesan; 1/4 cup finely grated cheese weighed about 20 grams.
Nutrition Facts (per serving)
| 710 | Calories |
| 30g | Fat |
| 56g | Carbs |
| 66g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 710 | |
| % Daily Value * | |
| Total Fat 30g | 38% |
| Saturated Fat 6g | 29% |
| Cholesterol 185mg | 62% |
| Sodium 831mg | 36% |
| Total Carbohydrate 56g | 20% |
| Dietary Fiber 12g | 43% |
| Total Sugars 18g | |
| Protein 66g | 131% |
| Vitamin C 215mg | 239% |
| Calcium 321mg | 25% |
| Iron 4mg | 25% |
| Potassium 1645mg | 35% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Powered by the ESHA Research Database © 2018, All Rights Reserved
:max_bytes(150000):strip_icc():focal(1999x0:2001x2)/8651121_Trout-Tacos_TheDailyGourmet_4x3-6c58478a9e8c46d691d6db8e4198a881.jpg)
:max_bytes(150000):strip_icc():focal(1999x0:2001x2)/7966464ChickenCobbler_4x3--26cb9acd48af4e90a4c90852fbdf0ce9.jpg)
:max_bytes(150000):strip_icc():focal(1068x708:1070x710)/MillionDollarChickenCasserole-ddmfs-4X3-2912-822dda92116b4ccdbebfb273ae90687b.jpg)
:max_bytes(150000):strip_icc():focal(1718x1382:1720x1384)/11887_pesto-pasta_Rita-4x3-82d239b2ced84722975543e3ca95cbc3.jpg)
:max_bytes(150000):strip_icc():focal(999x0:1001x2)/Salisbury-Steak-1x1-1-2000-b38a9fe5e2384955a9cffd7f323aa167.jpg)
:max_bytes(150000):strip_icc():focal(1999x0:2001x2)/229658-oven-roasted-turkey-breasts-DDMFS-4x3-091a8e4f7c9943dfa1c11d4957ba505b.jpg)
:max_bytes(150000):strip_icc():focal(1995x1518:1997x1520)/220854-chef-johns-italian-meatballs-DDMFS-beauty-4x3-BG-31732-f527165240e34fb081a5290e47d580d0.jpg)
:max_bytes(150000):strip_icc():focal(999x0:1001x2)/16984-Turkey-In-A-Smoker-ddmfs-084-4x3-1-b1fc2e6b35484a2a9310d22874d6c41e.jpg)
:max_bytes(150000):strip_icc():focal(1999x0:2001x2)/ALR-166160-juicy-thanksgiving-turkey-VAT-4958-4x3-e9fdc719770d4661b5d831f958e6eb78.jpg)
:max_bytes(150000):strip_icc():focal(479x0:481x2)/8857644-8a52a45e97e145519bdc4a626ad2f7da.jpg)
