Wednesday , 26 October 2016

Dinner Tonight: Parsley Crusted Fish

Fish is a healthy protein that contains less calories than other meat sources, so why not treat your family to this healthy, easy to prepare dish? Studies have shown that eating fish twice a week could cut the risk of death from heart disease by a third.

fish dinner

Parsley Crusted Fish 

Prep time: 15 minutes

Cook time: 20

Serves: 4


3/4 cup dry bread crumbs

1 tablespoon minced fresh parsley

2 teaspoons grated lemon peel

1 garlic clove, minced

1/4 teaspoon salt

1/4 teaspoon pepper

2 tablespoon oil

4 6-ounce cod or other fish fillets

Cooking spray


1. In a shallow bowl, combine bread crumbs, parsley, lemon peel, garlic, salt and pepper.

2. Brush oil over one side of fillets. Gently press into crumb mixture.

3. Place crumb side up in a 9×13-inch baking dish coated with cooking spray. Lightly spray tops of fillets with cooking spray. Bake at 400 degrees for 15-20 minutes or until fish flakes easily with a fork.

Submitted by:

Carrie T. Brazeal, CFCS
Texas A&M AgriLife Extension Service
825 N. McDonald, Suite 150
McKinney, TX  75069


Serving Size 1 fillet
Calories 215
Fat 8 g
Cholesterol 65 mg
Sodium 194
Total Carbohydrate 6 g
Dietary Fiber trace
Protein 28 g

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