Recipe: Parmesan Fish Fillets

Wednesday, June 01, 2011 | 0 comments »

By Team Beachbody

Here's a light, high-protein dish that's super-easy to prepare and will work with almost any kind of fish that's in season. And most of the ingredients are things you might already have in your pantry. Fast, delicious, and nutritious!
  • 1 lb. white fish fillets (cod, flounder, turbot, sole, etc.)
  • 1/2 tsp. dried basil
  • 1/2 tsp. lemon pepper
  • 1/4 tsp. garlic powder
  • Salt (to taste; optional)
  • 1/4 cup low-fat Parmesan cheese
  • 2 tsp. minced fresh parsley
  • 1/8 tsp. paprika
Preheat a large nonstick skillet. Wash fish fillets and pat dry. In a small bowl, combine basil, lemon pepper, garlic powder, and salt (if using). Sprinkle onto both sides of fish and cook for 5 minutes, turning once. Sprinkle fillets with cheese, parsley, and paprika, and cover pan. Cook for another 5 minutes or until fish flakes easily with a fork. Serve immediately. Makes 4 servings.

Preparation Time: 5 minutes

Cooking Time: 10 minutes

Nutritional Information (per serving):
Calories Protein Fiber Carbs Fat Total Saturated Fat
181 26 g <1 g 1 g 6 g 4 g