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Baked Parmesan Fish

    Home recipe Baked Parmesan Fish

    Baked Parmesan Fish

    By Joshua McDonald | Main Dishes | Comments are Closed | 24 January, 2018 | 0

    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.

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    Baked Parmesan Fish
    Print Recipe
    • CourseMain Dish
    Servings Prep Time
    4 servings 10 minutes
    Cook Time
    30 minutes
    Servings Prep Time
    4 servings 10 minutes
    Cook Time
    30 minutes
    Baked Parmesan Fish
    Print Recipe
    • CourseMain Dish
    Servings Prep Time
    4 servings 10 minutes
    Cook Time
    30 minutes
    Servings Prep Time
    4 servings 10 minutes
    Cook Time
    30 minutes
    Ingredients
    • 1/3 cup Parmesan cheese non-fat, grated
    • 1/3 tbsp flour all-purpose (1 tsp)
    • 1 tsp thyme sprigs leaves removed and crushed
    • 4 fish fillets white fish, 6 ounces each
    • 1 medium onion chopped
    • 1 cup green onions finely sliced
    • 1 garlic clove crushed
    Servings: servings
    Instructions
    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.
    Recipe Notes
    • Atlantic cod fillets used in nutrition analysis.
    • Suggest serving over pasta or rice.

    Source: ONIE Project - Oklahoma Nutrition Information and Education

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    • Healthy Resources
      • Nutrition Education
      • Physical Activity
      • Smart Shopping
      • Food Safety
      • Healthy Recipes
      • Gardening & Planting
      • Community Involvement
    • Media Publications
      • Magazines
      • Fact Sheets
      • Infographic Sheets
      • Videos
    • News & Events
    • Kidz Korner
      • Become a MyPlate Champion
      • Activity Sheets
      • MyPlate Song
      • Champion Certificate
    • C.H.E.F. Camp 2022
      • C.H.E.F. Camp 2021
    • FAQs
    • About Us
    • Contact
    S.U. Ag Center SNAP-Ed Program