Baked Parmesan Fish

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. Wash hands with soap and water.
  2. Preheat oven to 350 °F. Place cheese, flour, and thyme in paper bag.
  3. Individually coat fish by gently shaking in bag; discard coating ingredients.
  4. Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.
  5. 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.
  6. Serve baked fish topped with mushroom mixture.

Notes

  • Talapia fillets used in cost & nutrition analysis.
  • Suggest serving over pasta or rice.