Baked Parmesan Tilapia with Sautéed Mushrooms

This high-protein, low-fat dish pairs lean white fish with a savory, nutrient-rich mushroom and onion topping for a heart-healthy meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1/3 cup non-fat grated parmesan cheese · 109 kcal in the whole recipe
• 1 teaspoon all-purpose flour · 9 kcal in the whole recipe
• 1 teaspoon fresh thyme leaves, crushed · 2 kcal in the whole recipe
• 4 tilapia fillets (6 ounces each) · 505 kcal in the whole recipe
• 1 medium onion, chopped · 34 kcal in the whole recipe
• 1 cup halved mushroom caps · 9 kcal in the whole recipe
• 1/2 cup green onions, finely sliced · 1 kcal in the whole recipe
• 1 clove garlic, crushed · 3 kcal in the whole recipe

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.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.