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

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: Fat: 8g; Carbohydrate: 1g; Protein: 26g
Nutrition Bonus

Potassium: 25mg; Iron: 3%; Vitamin A: 4%; Vitamin C: 3%; Calcium: 15%

Need help with weight/measurement conversion, please see here
From original recipe idea here

Dear reader, you will find a variety of articles and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

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