Like the crunch of fried fish but don’t want the extra mess or prep-time? Try baking it with this dynamic mix of spices and breadcrumbs for a quick and appetizing dinner.
- 4 5-ounce of fresh or frozen white fish fillets, such as tilapia, cod or flounder
- 2 tablespoons of Dijon-style honey mustard
- 1/4 cup of whole-wheat panko (Japanese-style breadcrumbs)
- 2 tablespoons of butter, melted
- 1 tablespoon of snipped fresh flat-leaf Italian parsley
- 1/4 teaspoon of salt
- 1/8 teaspoon of ground black pepper
- Fresh flat-leaf Italian parsley sprigs (optional)
- Thaw fish, if frozen. Preheat oven to 450°F.
- Line a shallow baking pan with foil; set aside.
- Rinse fish; pat dry with paper towels.
- Arrange fish in a single layer in the prepared baking pan.
- Spread each fillet with 1 1/2 teaspoons of the mustard.
- For topping, in a small bowl, stir together Panko, melted butter, snipped parsley, salt and pepper.
- Sprinkle evenly over fish.
- Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork and topping is browned.
- If desired, garnish with parsley sprigs.
Servings Per Recipe: 4
- 220 calories
- 29g protein
- 5g carbohydrate
- 8g fat
Recipe Courtesy of bewell.colorfulchoices.com
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