Crispy Parmesan Baked Fish topped with fresh herbs

Crispy Parmesan Baked Fish

MaineSnap-Ed.org

Ingredients 

  • ¾ cups Bread Crumbs
  • ¼ cup Parmesan Cheese
  • ¼ teaspoon Ground Thyme
  • ¼ teaspoon Onion Powder
  • teaspoon Paprika
  • ¾ cup Milk Non-fat
  • 2 pounds White Fish

Equipment

  • Oven
  • Baking Sheet
  • Small Mixing Bowl
  • Wax Paper

Instructions

  • Preheat oven to 500 degrees F. Lightly spray or a baking sheet with cooking spray.
  • In a small bowl, mix together bread crumbs, parmesan cheese, thyme, onion powder and paprika.
  • Place crumbs on a flat plate or sheet of wax paper.
  • Dip the fish fillets in milk then press into the crumb mixture to coat all sides. Discard leftover bread crumbs and milk.
  • Place fish on the baking sheet in a single layer. Bake until the fish is opaque and flakes easily in the thickest part, about 15 minutes depending on thickness of fish.
  • Refrigerate leftovers within 2 hours.

Notes

  • Use leftover cooked fish to make fish tacos or add to salads.

Nutrition

Nutrition Facts
Crispy Parmesan Baked Fish
Amount per Serving
Calories
 
175
Calories from Fat 36
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
62
mg
21
%
Sodium
 
192
mg
8
%
Potassium
 
401
mg
11
%
Carbohydrates
 
9
g
3
%
Fiber
 
0.5
g
2
%
Sugar
 
2
g
2
%
Protein
 
26
g
52
%
Vitamin A
 
65
IU
1
%
Vitamin C
 
0.1
mg
0
%
Calcium
 
96
mg
10
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Bread Crumbs, Fish, Milk, Onion Powder, Paprika, Parmesan Cheese, Thyme