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
Makes: 4 servings
Ingredients:
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⅓ cup nonfat parmesan cheese (grated)
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1 tsp. all-purpose flour
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1 tsp. thyme sprigs (leaves removed and crushed)
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4, 4-6 oz. white fish fillets
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1 medium onion (chopped)
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1 cup halved mushroom caps
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½ cup green onions (finely sliced)
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1 clove garlic (crushed)
Directions:
- Preheat the oven to 350 F. Place the cheese, flour and thyme in a paper bag.
- Individually coat the fish by gently shaking it in a bag. Discard the coating ingredients.
- 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.
- 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.
- 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!
