Go Back Email Link
–+ servings
Garlic-Parmesan-White-Fish-1
Print Pin
4.75 stars average

Parmesan Crusted White Fish

This quick and easy seafood dinner recipe is made with a garlicky parmesan crusted white fish broiled until light, flaky, and crispy.
Course Dinner, Main Dish
Cuisine American
Diet Diabetic
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4
Calories 244kcal
Author Liz Della Croce

Equipment

Ingredients

  • 20 ounces firm white fish such as cod, haddock or tilapia
  • ⅔ cup panko
  • ⅓ cup grated parmesan
  • 2 tablespoons butter softened at room temperature
  • 1 clove garlic grated
  • 1 lemon zested and juiced
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon cayenne optional

Instructions

  • Pre-heat oven to 425 degrees and line baking sheet with foil. Spray with cooking spray and place fish fillets on top.
    20 ounces firm white fish
  • In a small bowl, use a fork to mix together all remaining ingredients except the lemon juice (panko through cayenne.) Gently press mixture on top of the fish filets then bake until fish flakes easily with a fork, about 20 minutes. Drizzle fish with lemon juice before serving.
    2/3 cup panko, 1/3 cup grated parmesan, 2 tablespoons butter, 1 clove garlic, 1 lemon zested and juiced, 1 teaspoon salt, 1/2 teaspoon pepper, 1/2 teaspoon cayenne

Nutrition

Serving: 1filet | Calories: 244kcal | Carbohydrates: 8g | Protein: 30g | Fat: 10g | Saturated Fat: 5g | Cholesterol: 83mg | Sodium: 909mg | Potassium: 615mg | Fiber: 1g | Sugar: 1g | Vitamin A: 408IU | Vitamin C: 2mg | Calcium: 133mg | Iron: 1mg