Recipe - Baked Parmesan Fish

PROMO - Cooking at Home - cutting vegetables
Published Thursday, January 12, 2017

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.

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 cloves garlic (crushed)

Directions

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.

Notes

  • 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

Calories239

Total Fat2 g

Saturated Fat1 g

Cholesterol98 mg

Sodium249 mg

Total Carbohydrate8 g

Dietary Fiber1 g

Total Sugars2 g

Added Sugars included0 g

Protein45 g

Vitamin D80 IU

Calcium118 mg

Iron2 mg

Potassium618 mg

N/A - data is not available