夕食簡単

Baked Parmesan Fish

Name: Baked Parmesan Fish
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Ingredients: 1/3 cup grated parmesan cheese, non-fat; 1/3 tablespoon all-purpose flour; 1 teaspoon thyme sprigs, leaves removed and crushed; 4 (6 ounces each) tilapia fish fillets; 1 medium onion, chopped; 1 cup halved mushroom caps; 1/2 cup green onions (scallions), finely sliced; 1 clove garlic, crushed

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.

45 min4 人前

栄養成分（1食あたり）

1食あたりの値 · 1食分の量: 1 fish fillet with toppings (1/4 of recipe)

168

カロリー

26g

タンパク質

10g

炭水化物

脂質

食物繊維

糖類

164mg

ナトリウム

飽和脂肪酸 1 g · コレステロール 48 mg

リングは1食分を2,000kcalの基準日に対する割合で表示します。Nutrolaアプリではあなた自身の目標に合わせて表示されます。

材料

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

作り方

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.

メモ

•Talapia fillets used in cost & nutrition analysis.
•Suggest serving over pasta or rice.

出典: USDA MyPlate Kitchen · Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project

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