Breadcrumbs, Parmesan, oregano and thyme combine in a tasty breading for mild tasting pollock. Make it a meal: Glazed Carrots with Currants and Bulgur with Ginger & Orange are quick, appropriate side dishes.

EatingWell Test Kitchen
Advertisement

Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450 degrees F. Lightly spray a rack (large enough to hold the fish in a single layer) with cooking spray and set it on top of a baking sheet.

    Advertisement
  • Place pollock in a shallow dish, pour buttermilk over and turn to coat well. Cover with plastic wrap and refrigerate for 15 minutes.

  • Whisk together egg white and oil in a medium bowl. Stir together breadcrumbs, cheese, oregano, thyme and salt in a shallow dish. Dip each piece of fish in the breadcrumb mixture, then in the egg-white mixture, and again in the breadcrumb mixture, coating completely.

  • Set on the prepared rack and bake until lightly browned and opaque in the center, 12 to 15 minutes. Serve with lemon wedges.

Nutrition Facts

309.9 calories; protein 33.6g 67% DV; carbohydrates 15.1g 5% DV; exchange other carbs 1; dietary fiber 0.9g 4% DV; sugars 2.1g; fat 11.9g 18% DV; saturated fat 2.1g 10% DV; cholesterol 151.7mg 51% DV; vitamin a iu 190.3IU 4% DV; vitamin c 2.5mg 4% DV; folate 41.7mcg 10% DV; calcium 175mg 18% DV; iron 1.9mg 10% DV; magnesium 107mg 38% DV; potassium 579.6mg 16% DV; sodium 520.8mg 21% DV; thiamin 0.3mg 25% DV.

Reviews (1)

Read More Reviews
1 Ratings
  • 5 star values: 1
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
03/03/2013
Great recipe fish was flaky moist and tasty. Substituted Haddock for Pollock and it worked well. Pros: Worked well with Haddock Cons: Ahhh? Read More