This simple parmesan herb-crusted fish by Dietitian Debbie Dishes takes six ingredients and transforms it into a nutritious main dish. Serve this lean fish with some sauteed vegetables (may we suggest pan-seared brussels sprouts?) and you’ve got a healthy, evening meal.
Parmesan Herb-Crusted Fish
Ingredients
- 8 ounces tilapia filets (or white fish of your choice)
- 1/4 cup shredded Parmesan cheese
- 1/2 tablespoon butter
- 1/2 teaspoon oregano
- 1/2 teaspoon thyme
- 1/2 teaspoon rosemary
Directions
Lay fish skin side down on a baking sheet.
In a small bowl, toss together the parmesan, oregano, thyme, and rosemary.
In a second small bowl, melt the butter in the microwave (about 10 seconds).
Brush butter on the upright side of the fish. Sprinkle evenly with the parmesan and herb mixture.
Turn your broiler to high heat. Put fish on a broiler rack about 4-5 inches under the flame. Let broil for 8-10 minutes or until golden brown and fish has reached an internal temperature of at least 145 degrees F. If you don’t have a thermometer, flake the fish with a fork to see if it is done.
Nutrition Information
Serves: 2 | Serving Size: 4 ounces of fish
Per serving: Calories: 182; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 217mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 0g; Protein: 26g
Nutrition Bonus: Potassium: 25mg; Iron: 3%; Vitamin A: 4%; Vitamin C: 3%; Calcium: 15%
Deborah Davis MS, RD is a Registered Dietitian who practices clinical dietetics in Chicago, Illinois. She shares practical nutrition tips and healthy recipes on her personal blog, Dietitian Debbie Dishes. In her free time, you’ll likely find Deborah in the kitchen, camera and spatula in hand, developing recipes for her blog and freelance pieces. Connect with Deborah on Twitter and Instagram. Photo courtesy of Deborah Davis.
Original recipe published on Dietitian Debbie Dishes.
