Directions:
- Preheat oven to 375 degrees.
- Cover a baking sheet with foil and coat with non-stick cooking spray.
- Place fish fillets on baking sheet and sprinkle with black pepper. No salt is needed as pesto and parmesan cheese are both pretty salty.
- In a small bowl, combine pesto, breadcrumbs, and parmesan cheese (hands or a fork will do).
- Divide the topping evenly over the fish fillets, spreading with your fingers and pressing into the fish.
- Bake for 10 minutes at 375 degrees, then switch to broil to crisp up the crust for the last 2-5 minutes.
- If the middle of the fillet flakes with a fork and is completely opaque, it's time to dig in!
- Serve with steamed broccoli and brown rice pilaf for a healthy dinner.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 87.96 Kcal (368 kJ) | ||
| Calories from fat | 34.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.88g | 6% | |
|---|---|---|---|
| Cholesterol | 31.06mg | 10% | |
| Sodium | 83.79mg | 3% | |
| Potassium | 182.24mg | 4% | |
| Total Carbs | 0.95g | 0% | |
| Sugars | 0.13g | 1% | |
| Dietary Fiber | 0.14g | 1% | |
| Protein | 12.62g | 25% | |
| Vitamin C | 0.3mg | 0% | |
| Iron | 0.6mg | 3% | |
| Calcium | 45.3mg | 5% | |
| Amount Per 100 g | |||
| Calories | 132.93 Kcal (557 kJ) | ||
| Calories from fat | 52.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.86g | 6% | |
|---|---|---|---|
| Cholesterol | 46.94mg | 10% | |
| Sodium | 126.63mg | 3% | |
| Potassium | 275.43mg | 4% | |
| Total Carbs | 1.43g | 0% | |
| Sugars | 0.2g | 1% | |
| Dietary Fiber | 0.21g | 1% | |
| Protein | 19.07g | 25% | |
| Vitamin C | 0.4mg | 0% | |
| Iron | 0.9mg | 3% | |
| Calcium | 68.4mg | 5% | |
* 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.
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