Baked Parmesan Fish

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 198.4
  • Total Fat: 3.6 g
  • Cholesterol: 63.4 mg
  • Sodium: 389.6 mg
  • Total Carbs: 7.6 g
  • Dietary Fiber: 0.6 g
  • Protein: 32.6 g

View full nutritional breakdown of Baked Parmesan Fish calories by ingredient


Introduction

I use grouper or tilapa, but I'm sure it would work with a variety of different fish. I use grouper or tilapa, but I'm sure it would work with a variety of different fish.
Number of Servings: 4

Ingredients

    1/4 cup egg beaters
    2 tbsp fat-free milk
    1/3 cup reduced-fat Parmesan cheese
    2 tbsp whole wheat (or white) flour
    1/2 tsp paprika
    1/4 tsp sea salt
    Dash of pepper (to taste)

Tips

At the end of the cooking time I usually put the broil feature on for a few minutes to ensure the top of the fillets get a nice golden color.


Directions

1. Preheat oven to 350 degrees.
2. Mix the egg beaters and milk in a bowl large enough to dip each of the fish fillets.
3. Mix the dry ingredients in a zippered food storage bag.
4. Dip each of the fish fillets (one at a time) into the egg mixture.
5. Put each fish fillet (one at a time) into the zip-lock bag and shake around to ensure it's covered.
6. Spray a baking sheet with non-stick olive oil spray (or use non-stick aluminum foil).
7. Place each fish fillet on baking sheet and bake for about 25 minutes or until the fish flakes easily with a fork.

Serving Size: Makes four fish fillets (approx 4-5 oz per fillet)

Number of Servings: 4

Recipe submitted by SparkPeople user KIZQUIERDO.