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Wednesday, 18 March 2015

Parmesan herb-crusted fish

This simple parmesan herb-crusted fish dish takes six ingredients and transforms it into a nutritious main dish. Serve this lean fish with some sauteed vegetables like pan-seared brussels sprouts, or some nice crunchy fine green beans, and you’ve got a healthy, evening meal.

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.

Nutrition Information

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%

Original recipe idea here

All the best Jan


Anonymous said...

Our family enjoy eating fish. I would serve this with green beans, or perhaps sugar snap peas.


neca said...

Yum! I will definitely try this.

Lisa said...

Looks very delicious, and very low carb.

Anonymous said...

Do like the look of this recipe, thanks.

Jenny S

Lowcarb team member said...

I enjoy eating fish and this is a very nice recipe.

Many thanks to Sue, Neca, Lisa and Jenny for your comments ...... if you try this recipe I'm sure you will enjoy it.

All the best Jan