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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.

  • 4 Servings
  • $9.00 or more

Ingredients

  • 1/3 cup grated parmesan cheese, non-fat
  • 1/3 tablespoon all-purpose flour
  • 1 teaspoon thyme sprigs, leaves removed and crushed
  • 4 (6 ounces each) tilapia fish fillets
  • 1 medium onion, chopped
  • 1 cup halved mushroom caps
  • 1/2 cup green onions (scallions), finely sliced
  • 1 clove garlic, crushed

Steps

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.

7

Talapia fillets used in cost & nutrition analysis.

8

Suggest serving over pasta or rice.

Ingredients

Serving Size: 1 fish fillet with toppings (1/4 of recipe)

NutrientsAmount
Total Calories204
Total Fat4 g
Saturated Fat1 g
Monounsaturated Fat1 g
Polyunsaturated Fat1 g
Linoleic Acid0 g
α-Linolenic Acid0.1 g
Omega 3 - EPA6 mg
Omega 3 - DHA159 mg
Cholesterol71 mg
Carbohydrates7 g
Dietary Fiber1 g
Total Sugars2 g
Added Sugars included0 g
Protein36 g
Minerals
Calcium88 mg
Potassium640 mg
Sodium149 mg
Copper174 mcg
Iron2 mg
Magnesium52 mg
Phosphorus326 mg
Selenium72 mcg
Zinc1 mg
Vitamins
Vitamin A9 mcg RAE
Vitamin B60.2 mg
Vitamin B122.4 mg
Vitamin C5 mg
Vitamin D5 mcg
Vitamin E1 mg
Vitamin K30 mcg
Folate27 mcg DFE
Thiamin0.2 mg
Riboflavin0.2 mg
Niacin7 mg
Choline69 mg

Source:

  • Simple Healthy Recipes
  • Oklahoma Nutrition Information and Education
  • ONIE Project