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Baked Parmesan Fish + Oyster Mushrooms

This week’s recipe is a classic parmesan encrusted baked fish! The health benefits of this recipe comes from it’s two main ingredients: fish and mushrooms. Fish (and other seafood) are a good source of protein and healthy fats, while mushrooms are a good source of potassium. These nutrients are all important to making sure the body functions correctly. Protein is used by the body for energy, and as a building block for muscles. Healthy fats keep cholesterol levels in check and lower the risk for heart disease. Lastly, potassium is a mineral that helps keep blood pressure low and prevent bone loss.

Not only is this recipe nutritious, but it is also delicious! The combination of cheese, herbs, mushrooms, and fish provide creamy, savory, and fresh flavors. While this would be a great lunch or dinner recipe, the protein content by itself would make this dish an awesome post-workout meal for anyone doing strength training routine. That being said, the Walk Georgia team hopes that this recipe will find its way into your diet! Giving your body the right fuel before and after exercising is so important to helping you move more and live more!


1/3 cup parmesan cheese, non-fat (grated)*
1/3 tablespoon flour, all-purpose (1 teaspoon)
1 teaspoon thyme sprigs (leaves removed and crushed)
4 fish fillets (white fish, 6 ounces each)**
1 medium onion (chopped)
1 cup halved mushroom caps
1/2 cup green onions (finely sliced)
1 cloves garlic (crushed)



1) Preheat oven to 350°F. Place cheese, flour and thyme in paper bag.

2) Individually coat fish by gently shaking in bag; discard coating ingredients.

3) Place fillets in baking pan on rack. Bake for 20 minutes or until fish flakes easily when tested with fork.

4) Heat skillet over medium-high heat. Add onion, mushrooms, green onions, and garlic. Cook, stirring frequently, until onions are tender. Season with ground black pepper.

5) Serve baked fish topped with mushroom mixture.


Nutritional Information:

Total Calories: 239
Total Fat: 2 g
Protein: 45 g
Carbohydrates: 8 g
Dietary Fiber: 1 g
Saturated Fat: 1 g
Sodium: 249 mg


*The parmesan cheese provides a very small amount of saturated fat to this recipe. The daily saturated fat content for the average person is 13 g.


**While this recipe calls for Atlantic cod, any white fish (i.e. tilapia, flounder, pollock) can be used as a substitute.