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By Chris Coburn In Featured, Nutrition, Recipes

Recipe of the Week – Panko and Dijon Fish Fillets

Recipe of the Week - Panko and Dijon Fish Fillets

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.

Ingredients

  • 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)

Directions

  1. Thaw fish, if frozen. Preheat oven to 450°F.
  2. Line a shallow baking pan with foil; set aside.
  3. Rinse fish; pat dry with paper towels.
  4. Arrange fish in a single layer in the prepared baking pan.
  5. Spread each fillet with 1 1/2 teaspoons of the mustard.
  6. For topping, in a small bowl, stir together Panko, melted butter, snipped parsley, salt and pepper.
  7. Sprinkle evenly over fish.
  8. Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork and topping is browned.
  9. If desired, garnish with parsley sprigs.

Servings Per Recipe: 4

Nutritional Details

  • 220 calories
  • 29g protein
  • 5g carbohydrate
  • 8g fat
Recipe Courtesy of bewell.colorfulchoices.com

Want more recipes like this one?

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