Tuesday, August 31, 2010

Parmesan Fish Fillets

1 lb. white fish fillets (cod, flounder, turbot, sole, etc.)
1/4 cup low-fat Parmesan cheese
1/2 tsp. dried basil
1/2 tsp. lemon pepper
1/4 tsp. garlic powder
Fresh parsley, minced
Sprinkle of paprika
1/2 tsp. salt (optional)

Preheat a large nonstick skillet. In a small bowl, combine basil, lemon pepper, garlic powder, and salt (if using). Sprinkle onto both sides of fish and cook for five minutes, turning once. Sprinkle fillets with cheese, parsley, and paprika, and cover pan. Cook for another five minutes or until the fish flakes when lifted with a fork. Serve immediately.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Makes 4, 4 ounce servings

Nutritional Information
Calories 286
Carbs 3 g Protein 30 g
Fat Total 6 g Fiber 1 g
Saturated Fat 3 g

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