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Baked Fish Parmesan

Baked Fish Parmesan
  • Quick & Easy!
  • In the Eat REAL Cookbook!
Serves: 4
Ready In: 20 minutes

Why We Like It

Fish, not chicken?  Yes!  This is chicken parmesan...seafood style!  The seasoning, sauce and cheese add great flavor to the fish -- a hit with the whole family!

Preheat the oven to 425 degrees

Make the Topping:

  • 1/2 cup Panko bread crumbs (gluten free if desired)
  • 2 Tbsp parmesan cheese (shredded)
  • 1 tsp dried oregano
  • 1/2 tsp garlic powder
  • 1/2 tsp black pepper
  • 1 Tbsp olive oil

Add to a small bowl and stir to combine.  Set aside.

Prepare the Fish:

  • 1.5 lbs tilapia fillets (or cod or flounder, in 4 fillets)
  • 1 Tbsp dijon mustard

Place fish on a greased baking sheet.  Brush each fillet with mustard, and then sprinkle each with the breadcrumb topping, dividing mustard and topping evenly between all 4 fillets.

Bake the fish for 10-15 minutes or until topping is golden brown and fish is cooked through.

Add and Bake Again:

  • 1 1/2 cups marinara sauce (or your choice)
  • 1/4 cup mozzarella cheese (shredded, part-skim, or shredded parmesan cheese)
  • 1/4 cup parmesan cheese (shredded)

Top each fillet with sauce, and then cheese, dividing each evenly between fillets.

Bake for 5 minutes more until heated through and cheese is melted.

Serve and Enjoy!

Nutrition Information for one serving (6 oz fillet before cooking)

  • Calories: 275
  • Fat: 9.5 g
  • Saturated Fat: 1.8 g
  • Cholesterol: 87 mg
  • Total Carbohydrate: 10 g
  • Fiber: 2 g
  • Total Sugars: 5 g
  • Added Sugars: 0 g
  • Protein: 37 g
  • Sodium: 467 mg