From the Pantry Butler kitchen

Baked Parmesan Fish

4 servings

Baked Parmesan Fish

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. USDA MyPlate Kitchen — Simple Healthy Recipes — Oklahoma Nutrition Information and Education — ONIE Project (public domain), via myplate.food

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

Method

  1. Wash hands with soap and water.
  2. Preheat oven to 350 °F.
  3. Place cheese, flour, and thyme in paper bag.
  4. Individually coat fish by gently shaking in bag; discard coating ingredients.
  5. Place fillets in baking pan on rack.
  6. Bake for 20 minutes or until fish flakes easily when tested with fork.
  7. Heat skillet over medium-high heat.
  8. Add onion, mushrooms, green onions, and garlic.
  9. Cook, stirring frequently, until onions are tender.
  10. Season with ground black pepper.
  11. Serve baked fish topped with mushroom mixture.

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