Recipe of the Week - Panko and Dijon Fish Fillets

Like the crunch of fried fish but don’t want the extra mess or prep-time? Try baking it with this dynamic mix of spices and breadcrumbs for a quick and appetizing dinner.

Ingredients

4 5-ounce of fresh or frozen white fish fillets, such as tilapia, cod or flounder
2 tablespoons of Dijon-style honey mustard
1/4 cup of whole-wheat panko (Japanese-style breadcrumbs)
2 tablespoons of butter, melted
1 tablespoon of snipped fresh flat-leaf Italian parsley
1/4 teaspoon of salt
1/8 teaspoon of ground black pepper
Fresh flat-leaf Italian parsley sprigs (optional)

Directions

Thaw fish, if frozen. Preheat oven to 450°F.
Line a shallow baking pan with foil; set aside.
Rinse fish; pat dry with paper towels.
Arrange fish in a single layer in the prepared baking pan.
Spread each fillet with 1 1/2 teaspoons of the mustard.
For topping, in a small bowl, stir together Panko, melted butter, snipped parsley, salt and pepper.
Sprinkle evenly over fish.
Bake for 10 to 12 minutes, or until fish flakes easily when tested with a fork and topping is browned.
If desired, garnish with parsley sprigs.

Servings Per Recipe: 4

Nutritional Details

220 calories
29g protein
5g carbohydrate
8g fat

Recipe Courtesy of bewell.colorfulchoices.com

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