Baked Parmesan Fish
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 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
- Atlantic cod fillets used in nutrition analysis.
- Suggest serving over pasta or rice.
Learn more about:
- Mushrooms
- Garlic
- Onions
ONIE Project - Oklahoma Nutrition Information and Education
