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.
Parsley Crusted Fish
Prep time: 15 minutes
Cook time: 20
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
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.
Carrie T. Brazeal, CFCS
Texas A&M AgriLife Extension Service
825 N. McDonald, Suite 150
McKinney, TX 75069
|Serving Size||1 fillet|
|Total Carbohydrate||6 g|