Baked Parmesan Fish
Advertisement
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
Instructions
- 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
| Calories | 204 |
|---|---|
| Protein | 36 g |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Cholesterol | 71 mg |
| Sodium | 149 mg |
| Carbohydrates | 7 g |
| Dietary Fiber | 1 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project