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Parmesan, Pine Nut, Panko and Parsley Baked White Fish


Let me first start by saying that it sends me bonkers when my photos of food turn out crumby!  Here is one of those instances where we were so hungry!  I made a quick attempt to make this pretty but then everything started to get cold.  And did I mention we were so hungry!  I actually almost didn’t post this just because the photo is so blah.  (And it is a photo of green fish so it wasn’t going to work for itself to begin with!)  Anyway, enough with the disclaimers!  I ultimately decided to share this recipe (despite the blah photo) because it is not only delicious, but also healthful.  And I have received several requests for easy weeknight suppers—I just couldn’t withhold this one from you on account of my bad photography!  It is so flavorful!

My sweetheart (along with just about everyone else) is fighting a cold so I wanted to make him a nutrient-rich dinner.  I love simple baked white fish, but I wanted to pack a little more punch!  This recipe does just that.  The coating for the fish is a combination of parmesan cheese, pine nuts, panko bread crumbs, garlic, and fresh parsley (which is why it is so green–don’t let that scare you).  The filets are dipped in egg white (pack a little protein!) then coated and then baked. Simple.  I served this with baked sweet potato and sauteed spinach with garlic.  Our plates were so colorful! 

Parmesan, Pine Nut, Panko and Parsley Baked White Fish:

  • 4 white fish filets
  • 1 cup panko bread crumbs + 2 tablespoons
  • 1/4 cup pine nuts
  • 1/3 cup fresh parmesan cheese, grated
  • 4 tablespoons fresh parsley
  • 2 cloves garlic
  • 2 egg whites
  • 1/2 lemon (optional)
  • olive oil cooking spray

Preheat oven to 450 F.  Spray glass 9 x 13 dish with cooking spray.

Using your Magic Bullet or food processor, combine the bread crumbs, pine nuts, cheese, parsley, and garlic.  Pulse a few times until finely chopped.  Pour into a wide shallow bowl/dish. Set aside.

Pour the egg whites into another wide shallow bowl/dish. 

One by one, dip each filet in egg white and then dip in the parsley mixture.  Press to coat on all sides.  Place filet into prepared glass baking dish.   Sprinkle each filet with plain panko breadcrumbs.  Squeeze fresh lemon juice over each.  Quickly and lightly spray each filet with one short pump of olive oil cooking spray.    

Bake for about 12 minutes, or until fish is flaky and opaque.  (You can crisp up the tops by placing the dish under the broiler for a few minutes. This will deepen the color of the bread crumbs and give the fish a crispier texture.)

Adapted from The Dallas Morning News.

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