Ingredients
(For 2 persons)
½ pound fish fillets
¼ cup skim milk
2 tablespoons seasoned bread crumbs
Black pepper
2 teaspoons grated Parmesan cheese
Cooking spray
(For 4 persons)
1 pound fresh or frozen fish fillets
½ cup skim milk
¼ cup seasoned bread crumbs
Black pepper
1 tablespoon grated Parmesan cheese
Cooking spray
½ pound fish fillets
¼ cup skim milk
2 tablespoons seasoned bread crumbs
Black pepper
2 teaspoons grated Parmesan cheese
Cooking spray
(For 4 persons)
1 pound fresh or frozen fish fillets
½ cup skim milk
¼ cup seasoned bread crumbs
Black pepper
1 tablespoon grated Parmesan cheese
Cooking spray
Directions
- Preheat oven to 400°.
- Rinse fish fillets and pat dry. Spray baking dish lightly with nonstick spray. Put fish in single layer in baking dish.
- Pour skim milk over fish fillets. Sprinkle bread crumbs on the tops of the fillets and season with black pepper.
- Sprinkle Parmesan cheese on tops of the fillets. Spray quickly with nonstick spray.
- Bake at 400° for 15 minutes, or until fish is white and hot to the touch in the thickest part of the fillet.
Note: Baking time depends on thickness of fillets. Any firm, white skinless fish fillets will work very well in this recipe. Haddock, flounder, sole, orange roughy, and catfish are good choices.
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Prep Time
15 min
Nutrition Facts
- Servings per Recipe: 2-4
- Calories: 164
- Calories from Fat: 10
- Total Fat: 2
- Cholesterol: 58 mg
- Sodium: 338 mg
- Carbohydrate: 8 g
- Dietary Fiber: 0 g
- Protein: 0 g
- Exchange: 4 very lean meats
- Carbohydrate Units: 0