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Recipes
Shopping list
Ingredients
- 3 teaspoons canola oil, divided
- ½ cup plain bread crumbs
- 2 tablespoons grated Parmesan cheese
- ½ teaspoon ground paprika
- 1 lemon, for juice
- 4 cod, haddock, or basa fillets (1 ½ lb; thaw if needed)
- ½ teaspoon adobo with pepper
Steps
- Preheat oven to 425°F. Coat 2-quart baking dish with 1 teaspoon of the canola oil. Combine bread crumbs, Parmesan cheese, and paprika in shallow bowl.
- Squeeze juice of lemon over fish. Season both sides of fish with adobo, then dip both sides in bread crumb mixture. Arrange fish in baking dish (wash hands).
- Drizzle remaining 2 teaspoons canola oil over fish. Bake 12–15 minutes and until internal temperature reaches 145°F (or flesh is opaque and separates easily with a fork). Bake time may vary depending on the thickness of the fish. Serve.
Amount per ¼ recipe serving: Calories 220, Total Fat 6g, Sat Fat 1g, Trans Fat 0g, Chol 80mg, Sodium 840mg, Total Carb 11g, Fiber 1g, Sugars 1g, Protein 29g, Calc 6%, Vitamin A 4%, Vitamin C 8%, Iron 6%