Name: Parmesan-Crumbed Baked Fish
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Ingredients: 1/3 cup parmesan cheese; 1.2 servings breadcrumb; 4 servings hoki; 1 tbsp olive oil; 1 tbsp lemon peel; 1/4 cup parsley

Stuck for a healthy dinner idea? This parmesan-crumbed baked fish will make weeknight dinners a breeze.

Yields	Preparation Time	Cooking Time
4	15 mins	15 mins

Ingredients

1/3 cup parmesan cheese

Directions

1.	Preheat oven to 200 °C.
2.	Combine breadcrumbs, parsley, parmesan cheese, lemon rind, and salt and pepper in a bowl. Stir to combine. Drizzle mixture with oil. Stir until breadcrumbs are coated in oil.
3.	Press breadcrumb mixture onto flesh-side of fish fillets to form an even topping.
4.	Place fish, skin-side down, onto a baking tray. Spray with oil.
5.	Bake for 15 minutes or until crumbs are light golden and fish is just cooked through.
6.	Serve with steamed beans, potatoes and lemon wedges.

Nutritional Summary

There are 213 calories in 1 serving of Parmesan-Crumbed Baked Fish.

Calorie Breakdown: 41% fat, 20% carbs, 39% prot.

Nutrition Facts

Serving Size

per serve

Energy

892 kj

213 kcal

Protein

20.67g

Fat

9.67g

Saturated Fat

2.459g

Trans Fat

0.03g

Polyunsaturated Fat

0.698g

Monounsaturated Fat

3.435g

Cholesterol

7mg

Carbohydrates

10.86g

Sugar

1.01g

Fibre

0.3g

Sodium

291mg

Potassium

34mg

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