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Baked Parmesan Fish

Written by Jessica F

This tasty fish recipe will be a new staple in your weekly line up! White fish is loaded with essential nutrients such as vitamin D and protein, and it's an excellent source of omega-3 fatty acids. Baking fish is a great way to keep the dish healthy and delicious, without using excessive amounts of oil. Give it a try and let us know your thoughts!

Baked Parmesan Fish

Baked Parmesan Fish-40

Makes: 4 servings


  • ⅓ cup nonfat parmesan cheese (grated)

  • 1 tsp. all-purpose flour

  • 1 tsp. thyme sprigs (leaves removed and crushed)

  • 4, 4-6 oz. white fish fillets

  • 1 medium onion (chopped)

  • 1 cup halved mushroom caps

  • ½ cup green onions (finely sliced)

  • 1 clove garlic (crushed)


  1. Preheat the oven to 350 F. Place the cheese, flour and thyme in a paper bag.
  2.  Individually coat the fish by gently shaking it in a bag. Discard the coating ingredients.
  3. Place the fillets in a baking pan on a rack. Bake for 20 minutes or until the fish flakes easily when tested with a fork.
  4. Heat a skillet over medium-high heat. Add the onion, mushrooms, green onions and garlic. Cook, stirring frequently, until the onions are tender. Season with ground black pepper.
  5. Serve the baked fish topped with mushroom mixture.

Nutritional Information (per serving):

Total calories: 204
Total fat: 4 g
Protein: 36 g
Sodium: 149 mg
Carbohydrate: 7 g
Dietary fiber: 1 g
Saturated fat: 1 g
Total sugars: 2 g

Try out this recipe and let us know what you think!

Topics: Health Tips, Healthy Recipes



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