Summertime means plenty of panfish – bream and crappie – and this yummy dish will please your family and guests.
- 1 pound panfish fillets
- Salt and freshly-ground black pepper, to taste
- 1 cup tomato sauce
- 1/2-cup Parmesan cheese
- 1 tablespoon butter, melted
- Parsley sprigs
Place fish in a single layer in a baking dish large enough to hold them, and season with salt and pepper. Spread tomato sauce over the fillets. Sprinkle Parmesan cheese over the fillets, and drizzle butter evenly over the cheese. Cover loosely and microwave on 8 POWER for 5 – 8 minutes, until fish barely flakes. Remove from the oven, and cover with foil, shiny side down, for 5 minutes before serving. Garnish with parsley sprigs.
Because fish is low in calories and cholesterol, it makes an ideal main course for people conscious about their hearts, their calorie intake and their health. A complete-protein food, 1/4-pound lean fish supplies a person with 1/2 of their daily protein needs. Fish has all nine essential amino acids required by man, is easily-digestible and contains needed vitamins and minerals. For more than 100 fish recipes as well as more than 100 dishes to accompany fish, click here for the cookbook “Fish & Fixings” (http://nighthawkpublications.com/fishing/fishfixings.htm). John and Denise Phillips will share with you years of experience in bringing their favorite fish to the dinner table in fun and delicious ways. From appetizers to desserts and everything in-between, this book will show you how to make the most of your fresh or saltwater catch of the day.