Crispy Parmesan Baked Fish
Parmesan and bread crumbs create the perfect crispy crust in this easy baked fish recipe.
Ingredients
Non-stick spray
3⁄4 cup plain bread crumbs
1⁄4 cup grated Parmesan cheese
1⁄8 teaspoon paprika
1⁄4 teaspoon ground thyme
1⁄4 teaspoon onion powder
3⁄4 cup low-fat milk
2 pounds white fish fillets (such as tilapia or cod)
Equipment
2 small bowls
Flat plate or baking sheet
Baking sheet
Utensils
Stirring spoon
Measuring cups and spoons
Instructions
- Before you begin, wash your hands, surfaces, and utensils.
- Preheat oven to 450 degrees. Lightly spray a baking sheet with non-stick spray.
- In a small bowl, mix bread crumbs, Parmesan cheese, paprika, thyme, and onion powder.
- Place bread crumbs on a flat plate or baking sheet.
- Add the milk to a small bowl. Dip the fish fillets in bowl with milk. Press fish down firmly into bread crumbs to coat on all sides. Throw away leftover bread crumbs and milk.
- Place fish on the baking sheet in a single layer. Bake until the fish is white and flakes easily in the thickest part, about 15-18 minutes depending on thickness of fish. (Safe internal temperature for fish is 145 degrees)
Tips
- When cooking fish, the safe internal temperature should be at least 145 degrees.
Nutrition Facts
Serving Size
1 filet
Per serving
Amount
Calories
140
Total Fat
2g
Sodium
260mg
Total Carbohydrate
9g
Protein
21g
Recipe sourced from Maine SNAP-Ed
