Want healthy meals your kids will love?

Bran Baked Fish

No Comments

Bran Baked Fish

No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: baked, bran, fish, seafood
Prep Time: 20 minutes
Cook Time: 20 minutes
Servings: 4 servings
Calories: 465kcal

Ingredients

  • 1 3/4 cup All-Bran cereal
  • 1/2 teaspoon garlic powder
  • 1/4 tablespoon basil, fresh
  • 1/2 teaspoon lemon peel, raw
  • 1/2 ounce Parmesan cheese
  • 2 tablespoon butter, unsalted
  • 1/2 cup yogurt, plain, low-fat
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 1 tablespoon lemon juice
  • 2 tbsp ketchup
  • 12 ounce white fish fillet
  • 1 none cooking spray
  • 1 tablespoon parsley, fresh

Serve With

  • 4 medium russet potato
  • 2 cup green beans

Instructions

  • Preheat oven 350 degrees F.  In food processor or blender, crush cereal into fine crumbs. Add garlic powder, basil, lemon peel, cheese and margarine. Place in a shallow pan or plate, set aside.
  • in small bowl, combine yogurt, salt, pepper, lemon juice, ketchup. Coat fish with yogurt mixture then, cereal mixture, covering completely. Place in single layer, on shallow baking pan coated with cooking spray or foil lined.
  • Bake at 375 degrees F about 10 minutes. Turn fish. Bake 10 minutes longer or until fish flakes. Serve hot, garnish with parsley if desired.
  • Potato can be baked or boiled then mashed. Steam beans.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 465kcal | Carbohydrates: 68g | Protein: 28g | Fat: 14g | Saturated Fat: 5g | Cholesterol: 71mg | Sodium: 438mg | Fiber: 12g | Sugar: 11g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published.

Recipe Rating




0 Comments