Print Recipe

Baked Parmesan Fish

Prep Time15 mins
Cook Time25 mins
Total Time25 mins
Course: Main Course
Cuisine: American
Keyword: baked, fish, lowfat, parmesan
Servings: 4 servings
Calories: 311kcal


  • 1 large egg
  • 1/8 cup milk
  • 1 1/3 ounce Parmesan cheese, grated
  • 1/8 cup flour, all-purpose
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper, ground
  • 12 oz fish, flounder

Serve With

  • 1 cup brown rice, raw
  • 2 cup acorn squash


  • Beat egg and milk (2 tablespoons) in a shallow bowl and set aside.   In a zipper bag combine breading ingredients.
  • One at a time dip fillets in egg, shake off excess and shake in breading in bag.
  • Bake uncovered on an oiled baking sheet at 350 degrees for about 25 minutes or until fish flakes easily with a fork. (this time might be less according to how thick your fish fillets are! Check after 15 minutes I would say).  Can be served with lemon wedges if desired.
  • Cook rice according to package directions, boil or bake squash on the side.


Calories: 311kcal | Carbohydrates: 48g | Protein: 18g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 88mg | Sodium: 480mg | Fiber: 3g | Sugar: 1g