From the library
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.
Makes 4 portions10 steps
168
kcal · per 1 fish fillet with toppings (1/4 of recipe)
26g
Protein
10g
Carbs
3g
Fat
Ingredients
- 1/3 cup grated parmesan cheese, non-fat
- 1/3 tablespoon all-purpose flour (1 teaspoon)
- 1 teaspoon thyme sprigs, leaves removed and crushed
- 4 (6 ounces each) tilapia fish fillets (or other white fish)
- 1 medium onion, chopped
- 1 cup halved mushroom caps
- 1/2 cup green onions (scallions), finely sliced
- 1 clove garlic, crushed
Measured for the finished dish, as published — so there are no per-ingredient numbers to show.
Method
- Wash hands with soap and water.
- Preheat oven to 350 °F. Place cheese, flour, and thyme in paper bag.
- Individually coat fish by gently shaking in bag; discard coating ingredients.
- Place fillets in baking pan on rack.
- Bake for 20 minutes or until fish flakes easily when tested with fork.
- 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.
- Serve baked fish topped with mushroom mixture.
USDA MyPlate Kitchen — Simple Healthy Recipes — Oklahoma Nutrition Information and Education — ONIE Project (public domain), via myplate.food · public domain
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