Entrees : Seafood Last Updated: Aug 2nd, 2009 - 20:37:25 Baked Parmesan Fish By Sandra Woodruff  Printer friendly page Yield: 4 servings 4 white fish fillets such as tilapia or cod  (5 ounces each) 1/2 teaspoon Italian seasoning 1/2 teaspoon garlic powder scant 1/2 teaspoon ground black pepper 1/4 cup grated Parmesan cheese olive oil cooking spray 3 tablespoons thinly sliced scallions 3 tablespoons finely chopped fresh parsley 1. Preheat the oven to 450 degrees F. 2. Combine the Italian seasoning, garlic powder, and pepper and sprinkle some over both sides of the fish fillets. 3. Coat a large baking sheet with cooking spray and lay the fillets on the sheet. Sprinkle some of the Parmesan over each fillet and then spray the top lightly with cooking spray. Bake uncovered for about 10 minutes or until the fish turns opaque and flakes easily with a fork. 4. Serve hot, topping each serving with a sprinkling of scallions and parsley. Nutritional Facts (per serving) Calories: 146     Carbohydrates: 2 g     Fiber: 0.3 g    Fat: 3.2 g    Sat. Fat: 1.8 g Cholesterol: 72 mg Protein: 29 g    Sodium: 119 mg    Calcium: 118 mg GI rating: low Diabetic exchanges: 3 1/2 lean meat © Copyright 2005 by eatsmarttoday.com Top of Page