Parmesan Fish Fillet
- 1 pound orange roughy,
or other white fish fillets
- 2 Tablespoons fine dry bread crumbs
- 2 Tablespoons freshly grated
- 1 teaspoon snipped fresh parsley
- 1/8 teaspoon dried oregano,
or basil, crushed
- 1/8 teaspoon white pepper
- 1 Tablespoon lemon juice
- lemon wedge
Stir together bread crumbs, parmesan, parsley, basil or oregano, and pepper in small container.
Place fish on a greased unheated rack of a broiler pan. Brush with lemon juice. Broil 3 minutes.
Sprinkle crumb mixture over fish. Broil 3 to 6 minutes more or until fish begins to flake easily. Serve with lemon wedges.
Serving Suggestion: Goes well with Lemony Baby Carrots.
Note: Would you like to make your own bread crumbs to ensure freshness. Cut 3 large slices of bread (I prefer whole wheat) into 1-inch cubes and arrange in a single layer on an ungreased baking sheet. Bake in a 350 degree oven for 6 to 10 minutes or until cubes are thoroughly dry and tops turn a medium brown. Toss into your food processor and grind into a coarse powder. May be stored in refrigerator in a tightly sealed container for several days. Makes 1 cup.
Amount Per Serving:
Calories 203 - Calories from Fat 30
Percent Total Calories From: Fat 15%, Protein 71%, Carbohydrate 14%
Totals and Percent Daily Values (2000 calories): Fat 3g, Saturated Fat 1g, Cholesterol 49mg, Sodium 275mg, Total Carbohydrate 7g, Dietary Fiber 0g, Protein 36g, Vitamin A 236 units, Vitamin C 14 units, Calcium 0 units, Iron 1 units