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Cooking at Home - Baked Parmesan Fish

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Plate of Baked Parmesan Fish.

Baked Parmesan Fish - USDA

Makes: 4 Servings

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.


  • 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 clove garlic (crushed)


  1. Preheat oven to 350 °F. 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.


  • Talapia fillets used in cost & nutrition analysis.
  • Suggest serving over pasta or rice.

Source: Simple Healthy Recipes, Oklahoma Nutrition Information and Education, ONIE Project

Nutrition Information

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

Nutrients Amount

Total Calories


Total Fat

4 g

Saturated Fat

1 g


71 mg


149 mg


7 g

Dietary Fiber

1 g

Total Sugars

2 g

Added Sugars included

0 g


36 g

Vitamin D

5 mcg


88 mg


2 mg


640 mg