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.
Yield: 4 servings
Active Time: 20 minutes
Total Time: 35 minutes
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