Baked Parmesan Fish
This parmesan-crusted fish is topped with mushrooms, onions, green onions, and garlic. It's the perfect heart-healthy meal to cook for a loved one.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1 fish fillet with toppings (1/4 of recipe)
168
Calories
26g
Protein
10g
Carbs
3g
Fat
1g
Fiber
2g
Sugar
164mg
Sodium
Saturated Fat 1 g · Cholesterol 48 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
grated parmesan cheese, non-fat
1/3 cup
all-purpose flour
1/3 tablespoon · 1 teaspoon
thyme sprigs, leaves removed and crushed
1 teaspoon
(6 ounces each) tilapia fish fillets
4 · or other white fish
onion, chopped
1 medium
halved mushroom caps
1 cup
green onions (scallions), finely sliced
1/2 cup
garlic, crushed
1 clove
Instructions
- 1
Wash hands with soap and water.
- 2
Preheat oven to 350 °F. Place cheese, flour, and thyme in paper bag.
- 3
Individually coat fish by gently shaking in bag; discard coating ingredients.
- 4
Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.
- 5
Heat skillet over medium-high heat. Add onion, mushrooms, green onions, and garlic. Cook, stirring frequently, until onions are tender. Season with ground black pepper.
- 6
Serve baked fish topped with mushroom mixture.
Notes
- •Talapia fillets used in cost & nutrition analysis.
- •Suggest serving over pasta or rice.
Source: USDA MyPlate Kitchen · Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project
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