Baked Parmesan Fish

Courtesy of USDA MyPlate

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.

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

Instructions

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.

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