Parmesan-Basil Perch

Serves: 4
Total Calories: 113


1 pound ocean perch, red snapper, or orange roughy fillets, about 1/2 inch thick
2 tablespoons dry bread crumbs
1 tablespoon grated reduced-fat or fat-free Parmesan cheese topping
1 tablespoon chopped fresh or 1 teaspoon dried basil leaves
1/2 teaspoon paprika
dash of pepper
1 tablespoon margarine, melted
2 tablespoons chopped fresh parsley


1. Move oven rack to position slightly above middle of oven. Heat oven to 375°. Spray rectangular pan, 13 X 9 X 2 inches, with cooking spray. Cut fish into 4 serving pieces.
2. Mix remaining ingredients except margarine and parsley. Brush one side of fish pieces with margarine dip into crumb mixture. Place fish, coated sides up, in pan.
3. Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Sprinkle with parsley.

1 Serving

Calories 135 (Calories from Fat 45)
Fat 5g (Saturated 1g)
Cholesterol 55mg
Sodium 170mg
Carbohydrate 3g (Dietary Fiber 0g)
Protein 20g

% DAILY VALUE: Vitamin A 6% Vitamin C 2% Calcium 4% Iron 2%

DIET EXCHANGES: 3 Very Lean Meat, 1/2 Fat

From "Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today." Text Copyright 2005 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

Nutritional Facts:

Serves: 4
Total Calories: 113
Calories from Fat: 28

This Parmesan-Basil Perch recipe is from the Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today Cookbook. Download this Cookbook today.

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