Parmesan Fish Bake - KNEP - Kentucky Nutrition Education Program

Recipes

Parmesan Fish Bake

Receta en Español
Servings:4Serving Size:¼ of recipeRecipe Cost:$5.77Cost per Serving:$1.44
Parmesan fish bake

Here’s an easy way to get a fish dish into your weekly menu.

Ingredients:

  • ¼ cup chopped onion
  • 1 tablespoon vegetable oil
  • 2 tablespoons all-purpose flour
  • ¼ teaspoon salt
  • ¾ cup skim milk
  • ¾ cup shredded carrots
  • ½ cup (2 ounces) shredded Parmesan cheese
  • 6 to 8 tablespoons lemon juice
  • 1 pound fish fillets

Directions:

  1. Preheat oven to 350° F.
  2. Sauté the onion and oil in a skillet until the onions are translucent.
  3. Stir in the flour and salt.
  4. Add the milk. Cook and stir until thickened.
  5. Add carrots, cheese and lemon juice.
  6. Place the fish in a 7 x 11-inch baking dish.
  7. Pour the sauce over the fish.
  8. Bake for 25 minutes or to an internal temperature of 145°F on a meat thermometer.
Source: Living Well™ More Than a Cookbook, National Extension Association of Family and Consumer Sciences, 2010

Tips

  1. Fresh-caught fish can be used in this recipe.
  2. Cook fish to 145°F. or until the flesh is opaque and separates easily with a fork.

Nutrition facts per serving: 279 calories; 13 g total fat; 3.5 g saturated fat; 0 g trans fat; 80 mg cholesterol; 392 mg sodium; 11 g carbohydrate; 1 g fiber; 4 g sugars,28 g protein; 70% Daily Value of vitamin A; 15% Daily Value of vitamin C; 20% Daily Value of calcium;4% Daily Value of iron