Parmesan Perch
Parmesan Perch is a delightful dish featuring lean ocean perch fillets coated in a savory blend of breadcrumbs, Parmesan cheese, and herbs. With its crispy exterior and tender fish, this dish is perfect for a quick weeknight dinner or a special occasion, appealing to seafood lovers and health-conscious diners alike.
Ingredients
Instructions
- Move oven rack to position slightly above middle of oven.
- Heat oven to 500°.
- Mix ingredients except margarine and parsley.
- Brush one side of fish with margarine.
- Dip into crumb mixture.
- Place fish, uncoated side down, in rectangular pan 13 x 9 x 2-inches, sprayed with nonstick cooking spray.
- Bake uncovered until fish flakes easily with fork, about 10 minutes.
- Sprinkle with parsley. Serve.
Tips & Substitutions
For a crispy topping, consider using panko bread crumbs instead of regular dried bread crumbs. Fresh herbs can be substituted for dried basil if available; use three times the amount. If you're out of Parmesan cheese, a mix of mozzarella and nutritional yeast can provide a similar flavor. This recipe is versatile and works well with other lean fish, making it a great choice among seafood recipes.
Serving Suggestions
This dish pairs beautifully with a light salad or steamed vegetables for a healthy meal. Consider serving it alongside roasted asparagus or over a bed of quinoa for extra texture. A tangy lemon wedge on the side can enhance the flavors. For a complete meal, try it with a creamy side like Cheesy Salmon Loaf to balance the dish.
Storage & Reheating
Store any leftover Parmesan Perch in an airtight container in the refrigerator for up to two days. To reheat, place the fish in a preheated oven at 350°F for about 10 minutes or until heated through, avoiding the microwave to maintain its texture. This method helps retain the crispiness of the topping.
Nutrition & Diet Analysis (per serving)
Each serving of Parmesan Perch contains roughly 101 calories, with 8g protein, 12g carbohydrates, and 3g fat. It is an excellent source of vitamin C (106% of the Daily Value) and dietary fiber (20% of the Daily Value), and a good source of protein and iron. It also contributes 5g of dietary fiber toward your daily target.
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 frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets, but make sure to thaw them completely and pat them dry before coating. This will help the crumb mixture adhere better and ensure even cooking. Adjust the baking time slightly if the fillets are thicker.
What can I substitute for margarine?
If you prefer not to use margarine, you can substitute with melted butter or olive oil for a richer flavor. Both alternatives will work well in this recipe, maintaining the moistness of the fish while adding a different taste profile.
How can I tell when the fish is done cooking?
The fish is done when it flakes easily with a fork and has an opaque appearance. Depending on the thickness of your fillets, this usually takes about 10 minutes at 500°F. It's essential to monitor closely to avoid overcooking, which can dry out the fish.
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).