Parmesan Crusted Baked Fish Recipe

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Ingredients:

Serving

3/4 cup japanese panko breadcrumbs
3/4 cup parmesan cheese finely grated
3 tbsp unsalted butter room temperature
3 tbsp mayonnaise
3 green onions, green tops only thinly sliced
1 tsp worchestershire sauce
1/2 tsp tabasco or other hot pepper sauce
1 1/2 tbsp lemon juice freshly squeezed
salt and pepper to taste
4 white fish fillets approx. 6 oz; 1/2 to 3/4 inch thick
2 tbsp fresh flat-leaf parsely finely chopped

Directions:

Preheat oven to 425°. Lightly butter a baking dish or individual grain dishes for the fillets.
In medium bowl, mix together the cheese, breadcrumbs, butter, mayonnaise, green onions, Worcestershire sauce, Tabasco and lemon juice; season to taste with salt and pepper. Set aside until needed.
Pat the fish fillets completely dry with paper towels (removing the moisture ensures they won't get mushy while baking); season generously with salt and pepper. Arrange the fish in a lightly buttered baking dish or individual gratin dishes.
Spread about 3 tablespoons of the cheese mixture over each fillet.
Place in preheated oven and bake until bubbly and almost cooked through, about 8 to 10 minutes. Temperature should be approximately 125-130° when tested at thickest part of fillet with meat thermometer.
Move fillets to broiler for 2 to 3 minutes to brown and crisp the tops. When done, the fish should flake easily with a fork.
Remove from oven, garnish with fresh parsley and serve immediately.
NOTE: Butter mixture may be made 24 hours ahead and kept refrigerated. Or dish can be assembled and refrigerated until just before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	423.41 Kcal (1773 kJ)
Calories from fat	237.04 Kcal
		% Daily Value*
Total Fat	26.34g	41%
Cholesterol	108.93mg	36%
Sodium	576.73mg	24%
Potassium	696.86mg	15%
Total Carbs	9g	3%
Sugars	1.43g	6%
Dietary Fiber	0.86g	3%
Protein	36.01g	72%
Vitamin C	13.7mg	23%
Vitamin A	0.8mg	28%
Iron	54.1mg	301%
Calcium	337.5mg	34%

Amount Per 100 g
Calories	158.52 Kcal (664 kJ)
Calories from fat	88.75 Kcal
		% Daily Value*
Total Fat	9.86g	41%
Cholesterol	40.78mg	36%
Sodium	215.93mg	24%
Potassium	260.9mg	15%
Total Carbs	3.37g	3%
Sugars	0.54g	6%
Dietary Fiber	0.32g	3%
Protein	13.48g	72%
Vitamin C	5.1mg	23%
Vitamin A	0.3mg	28%
Iron	20.3mg	301%
Calcium	126.4mg	34%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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