Parmesan crusted pollock is easy, delicious, and nutritious for the whole family. Even the youngest of kids will enjoy the cheesy crunch when they bite into this dish.
| 1 lb. pollock fillets or other white fish | |
| 1/2 cup vegetable broth | |
| Salt and pepper, to taste | |
| 1/2 cup parmesan cheese, grated | |
| 1/2 cup panko bread crumbs | |
| 1/2 tsp. parsley, dried | |
| 1/4 cup olive oil, divided | |
| 1 tsp. garlic, chopped | |
| 1 tsp. onions, white or yellow, chopped | |
| 1/2 lemon, juiced | |
| 1 Tbsp. capers, rinsed | |
| 4 Tbsp. butter, cubed | |
| 1 cup brown rice, cooked |
From SNP Eating Heart Healthy Nutrition Program | Created By Chef Kelly Armetta, Hyatt Regency Boston
| 1. | Season fish with 2 tablespoons of broth and salt and pepper. |
| 2. | Mix together parmesan cheese, panko and parsley in a bowl. |
| 3. | Coat fish with bread crumbs mixture. |
| 4. | Heat 1/2 the oil in a sauté pan over medium heat. |
| 5. | Place fish in pan and cook on each side for 3 minutes. |
| 6. | Remove fish and wipe pan. Add remaining oil. |
| 7. | Add garlic and onions and lightly sauté. |
| 8. | Add remaining broth and lemon juice along with capers. |
| 9. | Cook until reduced by half and remove from heat. |
| 10. | Add butter and swirl until melted and creamy. |
| 11. | Served on fish along with cooked brown rice. |
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