Ingredients:
- ⅓ cup nonfat parmesan cheese (grated)
- 1 tsp. all-purpose flour
- 1 tsp. thyme sprigs (leaves removed and crushed)
- 4, 4-6 oz. white fish fillets
- 1 medium onion (chopped)
- 1 cup halved mushroom caps
- ½ cup green onions (finely sliced)
- 1 clove garlic (crushed)
Directions
1. Preheat the oven to 350 F. Place the cheese, flour and thyme in a paper bag.
2. Individually coat the fish by gently shaking it in a bag. Discard the coating ingredients.
3. Place the fillets in a baking pan on a rack. Bake for 20 minutes or until the fish flakes easily when tested with a fork.
4. Heat a skillet over medium-high heat. Add the onion, mushrooms, green onions and garlic. Cook, stirring frequently, until the onions are tender. Season with ground black pepper.
5. Serve the baked fish topped with mushroom mixture.
Nutritional information for 1 serving:
Calories 204
Total fat 4 g
Saturated Fat 1 g
Cholesterol 71 mg
Sodium 149 mg
Carbohydrate 7 g
Dietary Fiber 1 g
Total sugars 2 g
Added Sugars Included 0 g
Protein 36 g
