Baked Parmesan Tilapia with Sautéed Mushrooms

Ingredients

• 1/3 su bardağı yağsız rendelenmiş parmesan peyniri · 38 kcal
• 1 çay kaşığı çok amaçlı un · 10 kcal
• 1 çay kaşığı taze kekik yaprağı, ezilmiş · 2 kcal
• 4 adet tilapia balığı filetosu (her biri yaklaşık 170 gr) · 565 kcal
• 1 adet orta boy soğan, doğranmış · 38 kcal
• 1 su bardağı ikiye bölünmüş mantar · 14 kcal
• Yarım su bardağı ince kıyılmış taze soğan · 1 kcal
• 1 diş sarımsak, ezilmiş · 4 kcal

Method

1. Preheat your oven to 350°F (175°C). In a small bag or shallow dish, combine the grated parmesan, flour, and crushed thyme.
2. Coat each tilapia fillet evenly with the cheese mixture, gently shaking off any excess, then place them on a rack inside a baking pan.
3. Bake the fish for 20 minutes, or until it flakes easily with a fork.
4. While the fish is baking, heat a non-stick skillet over medium-high heat and sauté the onion, mushrooms, green onions, and garlic until tender.
5. Season the sautéed vegetables with a pinch of black pepper, then serve them generously spooned over the warm baked fish.

← All recipes