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Recipes

Pan-Fried Snapper Parmigiana
Only three tablespoons of freshly grated, aged Parmesan lend inimitable flavor to a breading for snapper fillets. Serve with orzo and wilted greens with a touch of balsamic vinegar.
  • 1 cup chopped tomatoes
  • 1 can (8 ounces) no-salt-added tomato sauce
  • 1 large onion, diced
  • 1 medium green bell pepper, diced
  • 1 medium red bell pepper, diced
  • 2 garlic cloves, minced
  • 1/2 teaspoon salt
  • 1/8 teaspoon cayenne pepper
  • 3 tablespoons grated Parmesan cheese
  • 2 tablespoons plain dried bread crumbs
  • 2 tablespoons flour
  • 1 tablespoon chopped parsley
  • 1/2 cup low-fat (1%) milk
  • 4 red snapper fillets (1-1/2 pounds total)
  • 1 tablespoon plus
  • 1 teaspoon olive oil
  • 1 lemon, cut into wedges

1. In medium saucepan over medium heat, stir together tomatoes, tomato sauce, onion, bell peppers, garlic, salt and cayenne. Bring to a boil, reduce to a simmer, cover and cook until vegetables are tender, about 7 minutes. Uncover and cook until thickened, about 5 minutes.

2. In shallow bowl or pie plate, stir together Parmesan, bread crumbs, flour and parsley. Place milk in another shallow bowl or pie plate Dip fish first in milk, then in Parmesan mixture, pressing to coat.

3. In large nonstick skillet, warm 2 teaspoons of oil over medium heat. Add half of fish and saute until golden brown, crisp and cooked through, about 2 minutes per side. Transfer fish to serving plates and repeat with remaining 2 teaspoons oil and fish.

4. To serve, reheat tomato sauce and spoon over fish. Serve with lemon wedges.


Nutritional Information
Per serving: 336 calories, 9g total fat, 2.1g saturated fat, 4g monounsaturated fat, 1.4g polyunsaturated fat, 3.2g dietary fiber, 41g protein, 24g carbohydrate, 67mg cholesterol, 517mg sodium.
Good source of: beta-carotene, lycopene, potassium, vitamin C.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
30