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Pollock with Crisp Herb-Parmesan Breadcrumbs

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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.


Pollock with Crisp Herb-Parmesan Breadcrumbs Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Heart healthy | Healthy weight | High calcium | High potassium |

View Our Nutrition Guidelines »

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

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Preparation

  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

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).

Carbohydrate Servings: 1

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


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Recipe Categories

Ethnic/Regional
American
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low saturated fat
Heart healthy
Healthy weight
High calcium
High potassium
Ease of Preparation
Easy
Total Time
45 minutes or less
Servings
4
Main Ingredient
Fish
Preparation/ Technique
Bake
Marinate/Rub
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Kid-friendly
Type of Dish
Main dish, fish/seafood
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