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Baked Parmesan Fish

Baked Parmesan Fish

92 Ratings
92 Ratings
Recipe Image
Pescado al Horno con Queso Parmesano
Makes: 4 Servings
Total Cost: $$$$

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

Directions

  1. Wash hands with soap and water.
  2. Preheat oven to 350 °F. Place cheese, flour, and thyme in paper bag.
  3. Individually coat fish by gently shaking in bag; discard coating ingredients.
  4. Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.
  5. 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.
  6. Serve baked fish topped with mushroom mixture.

Notes

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

Learn more about:

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 204
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 71 mg
Sodium 149 mg
Carbohydrates 7 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 36 g
Vitamin D 5 mcg
Calcium 88 mg
Iron 2 mg
Potassium 640 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 204
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 6 mg
Omega 3 - DHA 159 mg
Cholesterol 71 mg
Carbohydrates 7 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 36 g
Minerals
Calcium 88 mg
Potassium 640 mg
Sodium 149 mg
Copper 174 mcg
Iron 2 mg
Magnesium 52 mg
Phosphorus 326 mg
Selenium 72 mcg
Zinc 1 mg
Vitamins
Vitamin A 9 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 2.4 mg
Vitamin C 5 mg
Vitamin D 5 mcg
Vitamin E 1 mg
Vitamin K 30 mcg
Folate 27 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.2 mg
Niacin 7 mg
Choline 69 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 4 ounces
Dairy 1/4 cups

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