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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 piece: 196 calories, 5g fat (3g saturated fat), 78mg cholesterol, 279mg sodium, 5g carbohydrate (1g sugars, 0 fiber), 33g protein. Diabetic Exchanges: 4 lean meat.

Reviews for Parmesan Fish Fillets

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walkingfit User ID: 4734545 208247
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."

angraffius User ID: 3846683 143744
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."

Roy Kreissl User ID: 3948539 113602
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.