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
4-6 ounces each)
1 medium onion (chopped)
1 cup halved mushroom caps
1/2 cup green onions (finely sliced)
1 clove garlic (crushed)
Steps
Wash hands with soap and water.
Preheat oven to 350 °F. Place cheese, flour, and thyme in paper bag.
Individually coat fish by gently shaking in bag; discard coating ingredients.
Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.
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.
Serve baked fish topped with mushroom mixture.
Nutrition Facts
| 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 |
U.S. Department of Agriculture. MyPlate Kitchen Website. Baked Parmesan Fish. Recipe source: Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.