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.
- Prep: 15 min
- Cook: 30 min
- Total: 45 min
- Servings: 4
- Cuisine: American
- Difficulty: Easy
Dietary
- Pescatarian
- Nut-Free
- Soy-Free
- Egg-Free
- High-Protein
- Low-Fat
- Low-Sugar
- Low-Carb
Tags
- bake
- healthy
- quick
- savory
- fresh
Ingredients
- 0.33 cup parmesan cheese (grated, non-fat)
- 1 teaspoon all-purpose flour
- 1 teaspoon thyme (sprigs, leaves removed and crushed)
- 4 tilapia fish fillets (6 ounces each)
- 1 onion (medium, chopped)
- 1 cup mushroom caps (halved)
- 0.5 cup green onions (finely sliced)
- 1 clove garlic (crushed)
Instructions
- Preheat oven to 350 °F. Place parmesan cheese, all-purpose flour, and thyme in paper bag.
- Individually coat tilapia fish fillets by gently shaking in bag; discard coating ingredients.
- Place tilapia fish 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, mushroom caps, green onions, and garlic.
- Cook, stirring frequently, until onion is tender.
- Season with ground black pepper.
- Serve baked fish topped with mushroom mixture.
Nutrition (per serving)
- Calories: 168
- Protein: 26.4 g
- Carbohydrates: 9.8 g
- Fat: 2.8 g
- Fiber: 1.2 g
- Sodium: 164 mg
- Saturated Fat: 1.1 g
- Sugar: 2.3 g
- Cholesterol: 48 mg