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.
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)
+ 4 more ingredients
Instructions
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.
Nutrition Estimate
158Calories
24gProtein
3gCarbs
6gFat
Per serving • Estimated by Blinner AI