Cooking at Home - Baked Parmesan Fish

Cooking - Home Food Fish Vegetable Fruit Meat - iStock - TanyaLovus
Published Saturday, March 24, 2018

Makes:   4 Servings 

This parmesan-crusted fish is topped with mushrooms, green onions, and garlic. It's the perfect heart-healthy meal to cook for a loved one.


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


1) Preheat oven to 350degF. Place cheese, flour and thyme in paper bag.

2) Individually coat fish by gently shaking in bag; discard coating ingredients.

3) Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.

4) 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.

5) Serve baked fish topped with mushroom mixture.


  • Atlantic cod fillets used in nutrition analysis.
  • Suggest serving over pasta or rice.

Source: ONIE Project - Oklahoma Nutrition Information and Education

Nutrition Information

Nutrients Amount

Calories 204 

Total Fat 2 g

Saturated Fat 0 g

Cholesterol 122 mg

Sodium 227 mg

Total Carbohydrate 8 g

Dietary Fiber 1 g

Total Sugars 2 g

Added Sugars included 0 g

Protein 37 g

Vitamin D 2 mcg

Calcium 173 mg

Iron 2 mg

Potassium 780 mg may earn an affiliate commission if you purchase products or services through links in an article. Prices, when displayed, are accurate at the time of publication but may change over time. Commissions do not influence editorial independence.

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