Parmesan Perch

This parmesan perch is full of lean protein and heart-healthy omega-3s.

 

Perch

  • 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
Parmesan Perch
Total Time: 20 minutes

Nutrition

Servings: 4

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

Directions

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.