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Pollock with Crisp Herb-Parmesan Breadcrumbs
Pollock with Crisp Herb-Parmesan Breadcrumbs
1 Review
From the EatingWell Kitchen
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.
- By: EatingWell Test Kitchen
Ingredients 4 servings
for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
- 1¼ pounds pollock, cut into 4 pieces
- ¼ cup buttermilk
- 1 large egg white
- 2 tablespoons canola or extra-virgin olive oil
- ⅔ cup unseasoned fine dry breadcrumbs
- ¼ cup finely grated Parmesan cheese
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- ¼ teaspoon salt
- 1 lemon, quartered
Preparation
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Active
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Ready In
- Preheat oven to 450°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.
- 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.
- Per serving: 310 calories; 12 g fat(2 g sat); 1 g fiber; 15 g carbohydrates; 34 g protein; 42 mcg folate; 152 mg cholesterol; 2 g sugars; 190 IU vitamin A; 2 mg vitamin C; 175 mg calcium; 2 mg iron; 521 mg sodium; 580 mg potassium
- Carbohydrate Servings: 1
- Exchanges: 1 starch, 3½ lean meat, ½ lean meat, 1½ fat
Reviews 1
March 03, 2013
By: EatingWell User
Great recipe, fish was flaky, moist and tasty.
Substituted Haddock for Pollock and it worked well.
Pros: Worked well with Haddock
Cons: Ahhh?
