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View more "Main Dishes" recipes Crunchy Fish Parmigiana Recipe

Crunchy Fish Parmigiana

Dairy Farmers of Canada
Add to Calendar 11/24/2017 10:00 AM 11/24/2017 11:00 AM America/New_York Choose the perfect time to make this recipe What you'll need:

1/4 cup (60 mL) all-purpose flour
Salt and freshly ground pepper, to taste
2 eggs
3/4 cup (180 mL) bread crumbs
1/4 cup (60 mL) Canadian Parmesan, grated
1 lb (450 g) tilapia or other firm white fish fillets, of your choice
1 - 2 tbsp (15-30 mL) melted butter
3/4 cup (180 mL) tomato sauce, no salt added
1 tbsp (15 mL) capers, drained
1 tbsp (15 mL) lemon zest
2 tbsp (30 mL) fresh basil, chopped
4 oz (120 g) Canadian Mozzarella, sliced

Yields: 4 to 6 servings

See full recipe: https://www.dairygoodness.ca/recipes/crunchy-fish-parmigiana?source=calendar
Crunchy Fish Parmigiana true MM/DD/YYYY anvcJoeUXzVEZwIspmZn22961
  • Course Main Dishes
  • Prep. Time 20 mins
  • Cooking Time 10 - 15 mins
  • Yields 4 to 6 servings

This classic treatment for veal is a great way to include more fish in your family’s meals.

  • Course Main Dishes
  • Prep. Time 20 mins
  • Cooking Time 10 - 15 mins
  • Yields 4 to 6 servings

Did you know?

With over 400 Canadian cheeses to choose from, you can explore a new, delicious flavour every day for the next year and more!

Discover cheese varieties in the Canadian Cheese Repertoire


Ingredients

1/4 cup (60 mL) all-purpose flour
Salt and freshly ground pepper, to taste
2 eggs
3/4 cup (180 mL) bread crumbs
1/4 cup (60 mL) Canadian Parmesan, grated
1 lb (450 g) tilapia or 
other firm white fish fillets, of your choice
1 - 2 tbsp (15-30 mL) melted butter
3/4 cup (180 mL) tomato sauce, no salt added
1 tbsp (15 mL) capers, drained
1 tbsp (15 mL) lemon zest
2 tbsp (30 mL) fresh basil, chopped
4 oz (120 g) Canadian Mozzarella, sliced

Preparation

Preheat oven to 450 °F (230 °C).

Place flour on a plate and add a pinch if salt and pepper. In a bowl, beat eggs with a little water. On another plate, mix bread crumbs with Parmesan.

Coat fish fillets in flour, dip in egg mixture, shake off excess and coat with bread crumb mixture. Place each piece on a baking sheet lined with parchment paper. Brush with melted butter. Cook in the oven for 57 minutes, turn over and cook another 57 minutes.

Meanwhile, mix tomato sauce with capers, lemon zest and basil.

Cover fish fillets with sauce and top with Mozzarella slices. Cook in the oven for 5 minutes or until cheese is golden.

Tips

Cheese alternatives for Mozzarella: Canadian Friulano, Provolone, Cheddar.

26 people love this recipe.

Rank as top rated See all 50 top rated

Did you know?

With over 400 Canadian cheeses to choose from, you can explore a new, delicious flavour every day for the next year and more!

Discover cheese varieties in the Canadian Cheese Repertoire

Did you know?

With over 400 Canadian cheeses to choose from, you can explore a new, delicious flavour every day for the next year and more!

Discover cheese varieties in the Canadian Cheese Repertoire

Nutritional Info

Per serving
Energy: 253 Calories
Protein: 23 g
Carbohydrate: 17 g
Fat: 10 g
Fibre: 1.3 g
Sodium: 527 mg

Top 5 Nutrients

Nutrient % DV*
Calcium: 17 % / 188 mg
Vitamin B12: 109 %
Selenium: 68 %
Phosphorus: 30 %
Folate: 21 %

*percentage of daily value

*Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

This recipe contains 1/2 milk product serving(s) per person.

Did you know that 2 out of 3 Canadians are not getting enough daily milk products? Make sure you do! Learn more:

GetEnough.ca

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