Serves 4
168 cal · 40 min
Baked Parmesan Fish
Recipe GLPRd36e5fedd5c69f
Delicate white fish fillets coated with a savory parmesan and thyme crust, then baked until tender and flaky. Topped with a quick sautéed medley of onions, mushrooms, scallions, and garlic for a light yet satisfying main course.
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Ingredients
1/3 cup grated non-fat parmesan cheese
1 teaspoon all-purpose flour
1 teaspoon fresh thyme leaves, crushed
4 tilapia fillets (6 ounces each) or other white fish
1 medium onion, chopped
1 cup mushroom caps, halved
1/2 cup fresh green onions (scallions), finely sliced
1 garlic clove, crushed
Ground black pepper to taste
Directions
Preheat your oven to 350°F (175°C).
In a small paper bag or shallow dish, combine the grated parmesan cheese, all-purpose flour, and crushed thyme leaves. Mix until evenly blended.
Working with one fish fillet at a time, gently place it in the bag or coat it with the parmesan mixture, shaking or turning to ensure it is evenly covered on both sides. Repeat with remaining fillets.
Arrange the coated fish fillets on a baking pan or sheet with the rack positioned in the center, or place them directly on a lightly oiled baking sheet.
Bake for 20 minutes, or until the fish flakes easily when tested with a fork and reaches an internal temperature of 145°F (63°C). The flesh should be opaque throughout.
While the fish bakes, heat a skillet or large sauté pan over medium-high heat.
Add the chopped onion, halved mushroom caps, sliced green onions, and crushed garlic to the hot skillet.
Cook, stirring frequently, for 5 to 7 minutes until the onions become tender and the mushrooms release their moisture and begin to soften.
Season the vegetable mixture with ground black pepper to taste.
Remove the baked fish from the oven and transfer to serving plates. Top each fillet with the warm sautéed vegetable mixture and serve immediately.
