🐟 B. C. Baked Parmesan Fish, also known as British Columbia Baked Parmesan Fish, is a delicious seafood dish that combines the flavors of Parmesan cheese and fish, typically using white fish fillets like cod or halibut. This dish is a popular way to prepare fish in British Columbia, Canada, and it offers a delightful combination of flavors and textures.
📜 History:
The exact origins of B. C. Baked Parmesan Fish are not well-documented, but it likely originated as a way to enjoy the abundance of fresh fish in the British Columbia region, which is known for its seafood. The combination of Parmesan cheese and baked fish creates a savory and cheesy flavor profile that has become a favorite among seafood lovers.
🍽️ Components:
To prepare B. C. Baked Parmesan Fish, you will need the following components:
- White fish fillets (e.g., cod or halibut)
- Parmesan cheese (grated)
- Bread crumbs (Panko or regular)
- Butter or olive oil
- Fresh herbs (e.g., parsley or dill)
- Lemon juice
- Seasonings (salt, pepper, paprika, and garlic powder)
- Optional: minced garlic, lemon zest, and a touch of white wine
👩🍳 Steps to Prepare:
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Preheat the Oven: Preheat your oven to 375°F (190°C).
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Prepare the Fish: Rinse and pat dry the fish fillets. Season them with salt, pepper, and a touch of lemon juice. You can also add minced garlic for extra flavor.
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Coating Mixture: In a bowl, combine grated Parmesan cheese, bread crumbs, chopped fresh herbs, lemon zest, and your choice of seasonings. Mix everything well.
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Coat the Fish: Dip each fish fillet into the coating mixture, pressing the mixture onto the fish to adhere. Make sure both sides of the fish are coated evenly.
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Baking: Place the coated fish fillets in a baking dish greased with butter or olive oil. Drizzle a bit of white wine (if using) over the fish for moisture and flavor. Bake the fish in the preheated oven for about 15-20 minutes, or until the fish is opaque and easily flakes with a fork. The exact time may vary depending on the thickness of the fillets.
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Serve: Once baked, garnish the fish with more fresh herbs and a squeeze of lemon juice for a fresh, zesty finish.
🕒 Time Needed:
The preparation and cooking time for B. C. Baked Parmesan Fish may vary, but on average, it takes about 30-40 minutes to prepare this dish, including prep time and baking. It’s a relatively quick and easy recipe, making it perfect for a weeknight dinner.
Enjoy your B. C. Baked Parmesan Fish – a delightful blend of crispy, cheesy goodness and tender, flaky fish! 🐟🧀🍋
Certainly! Here are some nutrition facts and health information related to B. C. Baked Parmesan Fish:
🍽️ Nutrition Facts (Approximate values for a typical serving of B. C. Baked Parmesan Fish):
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Calories: A serving of B. C. Baked Parmesan Fish contains approximately 250-300 calories, but this can vary depending on the size of the fish fillet and the amount of cheese and breadcrumbs used.
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Protein: Fish is an excellent source of high-quality protein, and a serving typically provides around 25-30 grams of protein.
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Fat: The dish can contain about 10-15 grams of fat, mainly from the Parmesan cheese and any added butter or oil.
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Carbohydrates: Breadcrumbs used in the coating contribute to the carbohydrate content, with around 10-15 grams per serving.
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Dietary Fiber: Fish itself is not a significant source of dietary fiber, so the fiber content is minimal in this dish.
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Sodium: The sodium content can vary depending on the amount of salt and Parmesan cheese used, but it’s important to be mindful of the salt content, especially if you have dietary restrictions.
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Vitamins and Minerals: Fish is a good source of various essential nutrients, including vitamin B12, vitamin D, iodine, and selenium.
🍽️ Health Information:
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High-Quality Protein: Fish is an excellent source of high-quality protein, which is important for muscle growth and repair.
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Omega-3 Fatty Acids: Many white fish varieties, like cod and halibut, are low in saturated fat and rich in heart-healthy omega-3 fatty acids, which are known to support cardiovascular health.
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Vitamins and Minerals: Fish is a good source of essential vitamins and minerals, including vitamin B12, which is important for nerve function, and vitamin D, which is vital for bone health.
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Low in Saturated Fat: Baked preparations like B. C. Baked Parmesan Fish are generally lower in saturated fat compared to fried versions, making them a healthier choice.
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Calorie Control: The calorie content of this dish can be relatively moderate if portion sizes are controlled and if you use minimal butter or oil for baking.
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Dietary Considerations: It’s important to consider any dietary restrictions or preferences, such as low-sodium diets, gluten-free diets (if using gluten-free breadcrumbs), or lactose intolerance (some individuals may need to find lactose-free alternatives for the cheese).
As with any dish, moderation and balanced meal planning are key to maintaining a healthy diet. Incorporating a variety of foods and cooking methods is important for a well-rounded nutritional intake. Enjoy your B. C. Baked Parmesan Fish as part of a balanced diet. 🍽️🐟🥦
