Rating: 5 stars
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  • 5 star values: 1
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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.

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total:
35 mins
Servings:
4
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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.

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  • 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

310 calories; protein 33.6g; carbohydrates 15.1g; dietary fiber 0.9g; sugars 2.1g; fat 11.9g; saturated fat 2.1g; cholesterol 151.7mg; vitamin a iu 190.3IU; vitamin c 2.5mg; folate 41.7mcg; calcium 175mg; iron 1.9mg; magnesium 107mg; potassium 579.6mg; sodium 520.8mg; thiamin 0.3mg.

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

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