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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.

Ingredients

• 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)

Directions

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.

Notes

• 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)