Parsley and Parmesan Fish Recipe | Yummly

Parsley and Parmesan Fish

RECIPESPLUS
9Ingredients
20Minutes
760Calories
Read Directions
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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

    760Calories
    Sodium9% DV220mg
    Fat20% DV13g
    Protein86% DV44g
    Carbs39% DV117g
    Fiber28% DV7g
    Calories760Calories from Fat120
    % DAILY VALUE
    Total Fat13g20%
    Saturated Fat2.5g13%
    Trans Fat
    Cholesterol95mg32%
    Sodium220mg9%
    Potassium970mg28%
    Protein44g86%
    Calories from Fat120
    % DAILY VALUE
    Total Carbohydrate117g39%
    Dietary Fiber7g28%
    Sugars5g10%
    Vitamin A25%
    Vitamin C90%
    Calcium20%
    Iron35%

    * 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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