Parsley and Parmesan Fish

RECIPESPLUS
9Ingredients
20Minutes
700Calories

Ingredients

US|METRIC
  • 2/3 cup panko breadcrumbs
  • 1 ounce Parmesan cheese (grated)
  • 1 tablespoon lemon zest
  • 1/2 cup flat leaf parsley leaves (fresh, finely chopped)
  • 21 ounces white fish fillets (firm)
  • 16 ounces long grain white rice (microwave)
  • 10 ounces sweet corn kernels (drained)
  • 5 1/4 ounces peas (frozen baby, cooked)
  • lemon wedges (to serve)
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    Directions

    1. Preheat oven to 425°F. Line a large baking tray with parchment paper.
    2. Combine breadcrumbs, Parmesan, lemon zest and 1/4 cup parsley. Lightly coat fish with oil. Coat 1 side of fish in crumb mixture then transfer to prepared pan and bake for 8-10 mins, or until browned and fish is cooked to your liking.
    3. Meanwhile, cook rice according to package instructions. Mix with corn, peas and remaining parsley. Serve fish over rice with lemon wedges.
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    NutritionView More

    700Calories
    Sodium9% DV210mg
    Fat18% DV12g
    Protein82% DV42g
    Carbs35% DV104g
    Fiber20% DV5g
    Calories700Calories from Fat110
    % DAILY VALUE
    Total Fat12g18%
    Saturated Fat2.5g13%
    Trans Fat
    Cholesterol95mg32%
    Sodium210mg9%
    Potassium780mg22%
    Protein42g82%
    Calories from Fat110
    % DAILY VALUE
    Total Carbohydrate104g35%
    Dietary Fiber5g20%
    Sugars3g6%
    Vitamin A25%
    Vitamin C80%
    Calcium20%
    Iron30%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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