Baked Parmesan Fish

Name: Baked Parmesan Fish
Yield: 4 Servings
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 ounces each) 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

Source: Simple Healthy Recipes Oklahoma Nutrition Information and Education ONIE Project

Published by the USDA MyPlate Kitchen library. Read from an archived copy of the source page captured 2025-12-31.

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.

Makes

4 Servings

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 ounces each) 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

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.

Notes

Talapia fillets used in cost & nutrition analysis. Suggest serving over pasta or rice. Learn more about: Herbs Onions Mushrooms Garlic

Quoted for reference only, exactly as the source printed it, so check product labels yourself before relying on any of it. The methodology page covers the guarantee, and how a contributor can have their text removed on request.