Crispy Parmesan Baked Fish
Parmesan and bread crumbs create the perfect crispy crust in this easy baked fish recipe.
Ingredients
- 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 & Utensils
- Non-stick spray
- 2 small bowls
- Flat plate or baking sheet
- Baking sheet
- 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
