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Recipe - Fish
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â—‡Baked Haddock with Panko
Serves 2;
Best eaten when made.
Baking pan; preheat oven 400.
Nutrition:per piece, based on 6 cut pieces from 1 pound of haddock.
8g fat 1g saturated fat, 10g carbs, 5g protein, 66mg chol, 80mg sodium, 70mg potassium, .4g fiber, 1g sugar.
Ingredients:
panko, unsalted butter,
garlic seasoning,
tad salt pepper,
1 lb fresh haddock.
You Will Need
A medium bowl, baking pan shallow, pastry brush, foil.
To Make
In bowl, add 3 tablespoons unsalted butter, 1/8 tsp garlic, 1/8 salt, and tad pepper.
Mix to blend. On oven baking pan, add foil. Add the haddock filets.
Brush the mixture on the fish tops, then sprinkle panko over the mixture.
Bake 400 10 mins.
Then put oven on low broil. Broil couple mins to crisp and brown the coating. Watch closely as can burn quickly on broil. Usually just 2 or so minutes.
Serve with salad, brown rice, baked potato, and add fresh cooked veges like brocolli, carrots, peas, cauliflower, green beans, bok choy. Also good with roasted small potatoes and sweet potato.
Fish is a delicious and healthy food choice. Haddock has good amounts of B6, B12, phosphorus, and selenium in a 3 oz serving. Canada and American food guides recommend having at least three servings of fish weekly.
Goto: Vitamins and Minerals
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