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Baked Parmesan Fish

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Baked Parmesan Fish
En Español

Fivestar Rating
(93 votes)
Recipe Total Cost
  • 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 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:

Source:

ONIE Project - Oklahoma Nutrition Information and Education

Nutrition Information

Serving Size: 1 fish fillet with toppings (1/4 of recipe)
Nutrients Amount
Total Calories 204
Total Fat 2 g
Saturated Fat 0 g
Cholesterol 122 mg
Sodium 227 mg
Carbohydrates 8 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 37 g
Vitamin D 2 mcg
Calcium 173 mg
Iron 2 mg
Potassium 780 mg
N/A - data is not available
Nutrients Amount
Total Calories 204
Total Fat 2 g
Saturated Fat 0 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 1 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 121 mg
Omega 3 - DHA 595 mg
Cholesterol 122 mg
Carbohydrates 8 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 37 g
Minerals
Calcium 173 mg
Potassium 780 mg
Sodium 227 mg
Copper 167 mcg
Iron 2 mg
Magnesium 124 mg
Phosphorus 452 mg
Selenium 67 mcg
Zinc 1 mg
Vitamins
Vitamin A 33 mcg RAE
Vitamin B6 0.6 mg
Vitamin B12 5.5 mcg
Vitamin C 5 mg
Vitamin D 2 mcg
Vitamin E 0 mg
Vitamin K 29 mcg
Folate 25 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.4 mg
Niacin 6 mg
Choline 136 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Protein Foods
4 1/2 ounces
Dairy
1/4 cups
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