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.
- Yield
- 4 Servings
- Serving size
- 1 fish fillet with toppings (1/4 of recipe)
- Rating
- 3.75 of 5 (95 ratings)
Food groups
- Dairy: 1/4 cups
- Protein Foods: 3 ounces
- Vegetables: 1/4 cups
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
Directions
- 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.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 168.02 |
| Total Fat | 2.78 g |
| Saturated Fat | 1.1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 48.26 mg |
| Carbohydrates | 9.76 g |
| Dietary Fiber | 1.18 g |
| Total Sugars | 2.33 g |
| Added Sugars included | 0 g |
| Protein | 26.42 g |
| Calcium | 111 mg |
| Potassium | 521 mg |
| Sodium | 163.94 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 40 mg |
| Phosphorus | 267 mg |
| Selenium | 52 mg |
| Zinc | 1 mg |
| Vitamin A | 11 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 1.6 mcg |
| Vitamin C | 5 mg |
| Vitamin D | 3 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 27 mcg |
| Folate | 28 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 5 mg |
| Choline | 49 mg |
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Source
Recipe by: Simple Healthy Recipes — Oklahoma Nutrition Information and Education — ONIE Project
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/baked-parmesan-fish. Federal works are public domain in the United States.