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Parmesan Fish Fillets Recipe

Parmesan Fish Fillets Recipe

“We love this moist and flaky fish with just a hint of Parmesan,” Paula Alf writes from Cincinnati, Ohio. “It’s fast, easy to prepare and good for you, too!”
TOTAL TIME: Prep/Total Time: 30 min. YIELD:2 servings


  • 1/4 cup egg substitute
  • 1 tablespoon fat-free milk
  • 1/3 cup grated Parmesan cheese
  • 2 tablespoons all-purpose flour
  • 2 tilapia fillets (5 ounces each)


  • 1. In a shallow bowl, combine egg substitute and milk. In another shallow bowl, combine cheese and flour. Dip fillets in egg mixture, then coat with cheese mixture.
  • 2. Place on a baking sheet coated with cooking spray. Bake at 350° for 20-25 minutes or until fish flakes easily with a fork. Yield: 2 servings.

Nutritional Facts

1 fillet equals 196 calories, 5 g fat (3 g saturated fat), 78 mg cholesterol, 279 mg sodium, 5 g carbohydrate, trace fiber, 33 g protein. Diabetic Exchange: 4 lean meat.

Reviews for Parmesan Fish Fillets

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Reviewed Feb. 4, 2011

"This is a super quick and easy dish. I've made it with tilapia and with flounder. I prefer the flounder. I'll have to try it with the halibut fillets as another reviewer suggested."

Reviewed Feb. 24, 2010

"I doubled this recipe and my boys(2 and 5) were asking for more when it was gone. It was easy and required very little prep."

Reviewed Mar. 10, 2009

"great with Halabut filets"

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Wine Pairings

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.