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Parmesan and Herb Crusted Fish | Dietitian Debbie Dishes

Parmesan and Herb Crusted Fish

  • Author: Deborah Davis
  • Prep Time: 7 mins
  • Cook Time: 10 mins
  • Total Time: 17 mins
  • Yield: 2
  • Category: Entree
  • Cuisine: Pescatarian, Gluten Free

Description

This simple and delicious parmesan and herb crusted fish is sure to be a new addition to your weekly rotation of meals.


Ingredients

  • 8 ounce fillet of white fish (or tilapia)
  • 1/4 cup shredded parmesan cheese
  • 1/2 tablespoon butter
  • 1/2 teaspoon oregano
  • 1/2 teaspoon thyme
  • 1/2 teaspoon rosemary

Instructions

  1. Lay fish skin side down on a baking sheet.
  2. In a small bowl, toss together the parmesan, oregano, thyme, and rosemary.
  3. In a second small bowl, melt the butter in the microwave (~10 seconds).
  4. Brush butter on the upright side of the fish. Sprinkle evenly with the parmesan and herb mixture.
  5. Turn your broiler to high heat. Put fish on a broiler rack ~4-5″ 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.

Nutrition

  • Serving Size: 4 ounces
  • Calories: 248 kcals
  • Sodium: 276 mg
  • Fat: 14 g
  • Saturated Fat: 5.3 g
  • Carbohydrates: 0.8 g
  • Fiber: <1 g
  • Protein: 28 g
  • Cholesterol: 84 mg