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Servings: 4

Total Time: 20 minutes

  • 1 pound Perch
  • 1/4 cup bread crumbs
  • 1/4 cup grated Parmesan cheese
  • 1 tsp dried basil
  • 1 tsp paprika
  • dash salt
  • dash ground black pepper
  • 1 Tbsp butter or olive oil
  • 2 Tbsp parsely

This parmesan perch is full of lean protein and heart-healthy omega-3s. It takes less than 30 minutes and has a burst of flavors from basil, paprika, and more!


Parmesan Perch


Heat oven to 500º.

Spray pan with cooking spray.

Mix bread crumbs, Parmesan, dried basil, paprika, salt and pepper.

Brush one side of fish with butter or olive oil; dip into crumb mixture and place fish, coated sides up, in pan.

Bake uncovered about 10 minutes or until fish flakes easily with fork. Sprinkle with parsley.


Calories 120

Calories from Fat 25

Total Fat 3 g

Saturated Fat 1 g

Cholesterol 55 mg 

Sodium 150 mg 

Total Carbohydrate 3 g

Dietary Fiber 0 g

Protein 20 g

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