Parmesan Herb-Crusted Fish
8 ounces tilapia filets (or white fish of your choice)
1/4 cup shredded Parmesan cheese
1/2 tablespoon butter
1/2 teaspoon oregano
1/2 teaspoon thyme
1/2 teaspoon rosemary
Lay fish skin side down on a baking sheet.
In a small bowl, toss together the parmesan, oregano, thyme, and rosemary.
In a second small bowl, melt the butter in the microwave (about 10 seconds).
Brush butter on the upright side of the fish. Sprinkle evenly with the parmesan and herb mixture.
Turn your grill / broiler to high heat. Put fish on a grill / broiler rack about 4-5 inches under the flame / heat. Let grill / broil for 8-10 minutes or until golden brown and fish has reached an internal temperature of at least 145 degrees F. If you don’t have a thermometer, flake the fish with a fork to see if it is done.
Serves: 2 | Serving Size: 4 ounces of fish
Per serving: Calories: 182; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 69mg; Sodium: 217mg; Carbohydrate: 1g; Dietary Fiber: 0g; Sugar: 0g; Protein: 26g
Nutrition Bonus: Potassium: 25mg; Iron: 3%; Vitamin A: 4%; Vitamin C: 3%; Calcium: 15%