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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 1/4 pounds pollock, cut into 4 pieces
  • 1/4 cup buttermilk
  • 1 large egg white
  • 2 tablespoons canola or extra-virgin olive oil
  • 2/3 cup unseasoned fine dry breadcrumbs
  • 1/4 cup finely grated Parmesan cheese
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon salt
  • 1 lemon, quartered

Preparation

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  • Ready In

  1. 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.
  2. Place pollock in a shallow dish, pour buttermilk over and turn to coat well. Cover with plastic wrap and refrigerate for 15 minutes.
  3. 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.
  4. Set on the prepared rack and bake until lightly browned and opaque in the center, 12 to 15 minutes. Serve with lemon wedges.

Nutrition information

  • 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, 3 1/2 lean meat, 1/2 lean meat, 1 1/2 fat

Reviews 1

March 03, 2013
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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?