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