Pollock with Crisp Herb-Parmesan Breadcrumbs

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.

4 servings

Active Time: 20 minutes

Total Time: 35 minutes

Nutrition Profile

Ingredients

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

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.

Nutrition

Per serving: 311 calories; 12 g fat (2 g sat, 5 g mono); 158 mg cholesterol; 15 g carbohydrates; 34 g protein; 1 g fiber; 507 mg sodium; 575 mg potassium.

Nutrition Bonus: Potassium (16% daily value), Calcium (18% dv), Magnesium (27% dv), Selenium (87% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 3 1/2 very lean meat, 1/2 lean meat, 1 1/2 fat