Parmesan Crusted Perch
Parmesan Crusted Perch offers a crispy, cheesy exterior with tender fish inside, perfect for quick, flavorful dinners that delight seafood lovers and cheese enthusiasts alike.
Ingredients
Instructions
- Combine 1 tablespoon Parmesan cheese, low-fat yogurt, horseradish, Dijon mustard, lemon juice, and melted margarine in a bowl.
- Spread the mixture evenly on one side of each perch fillet.
- Place the coated fillets on a rack coated with vegetable cooking spray, with the coated side up.
- Place the rack in a broiler pan.
- Sprinkle the remaining Parmesan cheese over the coated side of the fillets.
- Broil the fish 6 inches from the heat source with the oven door partially open for 18 minutes or until golden and flaky.
Tips & Substitutions
For a lighter alternative, you can substitute Greek yogurt for the plain low-fat yogurt. If you prefer a bit of heat, consider adding a dash of hot sauce to the mixture. Ensure that the fillets are patted dry before applying the coating for better adherence. This dish is great for quick weeknight dinners or can be served at gatherings alongside other seafood recipes.
Serving Suggestions
Serve the Parmesan crusted perch with a fresh green salad or steamed vegetables for a balanced meal. It pairs beautifully with Jellied Salmon Salad for a delightful seafood spread. For a heartier option, consider serving it alongside oven-fried potatoes or a grain like quinoa to soak up the flavors.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets on a baking sheet in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid microwaving, as it may result in a soggy texture.
Nutrition & Diet Analysis (per serving)
Each serving of Parmesan Crusted Perch contains roughly 834 calories, with 2g protein, 4g carbohydrates, and 92g fat. Note that it is relatively high in sodium, at 808mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use another type of fish instead of perch?
Yes, you can substitute perch with other mild white fish such as tilapia or cod. Just adjust the cooking time as needed, depending on the thickness of the fillets.
Is it possible to make this recipe gluten-free?
Absolutely! This recipe is naturally gluten-free as it does not contain any flour. Just ensure that your Dijon mustard and horseradish are also gluten-free.
Can I prepare the coating in advance?
Yes, you can prepare the yogurt mixture a few hours ahead of time. Just store it in the refrigerator in an airtight container until you’re ready to use it.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).