Parsley and Parmesan Fish Recipe

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Ingredients:

Serving

1/2 cup panko breadcrumbs
1/4 cup parmesan cheese
1 tbsp lemon zest (finely grated )
1/4 cup parsley (flat leaf finely chopped )
1/4 cup parsley (flat leaf finely chopped extra )
4 (150 g) white fish fillets (firm )
cooking spray (olive oil )
450 g long grain white rice (packet microwave)
310 g corn kernels (sweet drained )
1 cup baby peas (frozen , cook them)
4 lemon wedges

Directions:

Preheat oven to 220C/200C fan forced.
Line a large baking tray with baking paper.
Combine panko, parmesan, and parsley in a medium bowl.
Spray fish with oil.
Place fish on prepared tray and press crumb mixture evenly on fish and bake for 8 to 10 minutes or until browned and fish is cooked.
Heat rice in the microwave according to packet directions.
To cook peas, place in boiling water; stand for 2 minutes and then drain.
Place cooked rice in a large bowl and add corn, peas and extra parsley.
Serve rice mixture with fish and lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	304.85 Kcal (1276 kJ)
Calories from fat	30.59 Kcal
		% Daily Value*
Total Fat	3.4g	5%
Cholesterol	6.73mg	2%
Sodium	286.48mg	12%
Potassium	268.11mg	6%
Total Carbs	57.49g	19%
Sugars	4.38g	18%
Dietary Fiber	3.96g	16%
Protein	12.07g	24%
Vitamin C	22mg	37%
Iron	2.7mg	15%
Calcium	144.6mg	14%

Amount Per 100 g
Calories	108.27 Kcal (453 kJ)
Calories from fat	10.86 Kcal
		% Daily Value*
Total Fat	1.21g	5%
Cholesterol	2.39mg	2%
Sodium	101.74mg	12%
Potassium	95.22mg	6%
Total Carbs	20.42g	19%
Sugars	1.55g	18%
Dietary Fiber	1.4g	16%
Protein	4.29g	24%
Vitamin C	7.8mg	37%
Iron	1mg	15%
Calcium	51.4mg	14%

* 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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