Baked sunfish with breadcrumbs and parmesan
Baked sunfish with breadcrumbs and parmesan is a simple, savory seafood dish featuring firm, white sunfish fillets coated in a crispy, cheesy crust and baked until golden. It typically includes sunfish, breadcrumbs, grated parmesan, butter or olive oil, and seasonings like garlic and parsley. This preparation is common in North American home cooking, especially in regions where sunfish are plentiful.
🍽️ Nutrition at a glance
This dish is a good source of high-quality protein and healthy fats from the fish and cheese, with a moderate amount of carbohydrates from the breadcrumb coating. A typical serving provides essential nutrients like selenium, vitamin B12, and phosphorus, with a calorie range of approximately 250-350 kcal.
Nutrition breakdown
| Calories | 310 kcal |
| Protein | 32 g |
| Carbs | 8 g |
| Fat | 16 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Selenium | 38 mcg |
| Vitamin B12 | 2.1 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 5.5 mg |
| Potassium | 320 mg |
| Vitamin D | 1.2 mcg |
| Calcium | 190 mg |
| Iron | 1.1 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Sunfish is a lean, mild freshwater fish that becomes a perfect canvas for the rich, salty parmesan and crunchy breadcrumbs, creating a satisfying textural contrast. Nutritionally, it's a smart way to enjoy a flavorful, restaurant-quality meal that's relatively low in calories while still being filling and nutrient-dense.
