Parmesan White Fish ~A simple yet delicious way to prepare your favorite white fish. Smothered in a buttery Parmesan sauce, the moist flaky fish makes an excellent Weight Watchers dinner recipe idea. Serve with roasted vegetables or salad for a complete meal. Top with dried cherries or any fruit sauce you wish. I suggest peach salsa found here. Cod or Salmon would also do very well with this recipe. Fresh caught fish is also tasty especially when caught by your favorite angler!
For more Meatless Meal ideas see Meatless Friday Meals During Lent
If you now are craving fish, try these recipes! Jack Daniels Grilled Salmon or this Parmesan White Fish along with Fish Tacos
Parmesan White Fish
Smothered in a buttery Parmesan sauce, the moist flaky fish makes an excellent Weight Watchers dinner recipe idea.
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Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Adjust Servings: 6
Calories: 197.1kcal
Ingredients
- 2 lbs white fish cut into 6 fillets (I used sole)
- 1/2 cup grated Parmesan cheese
- 2 tbsp light butter at room temp
- 2 tbsp light mayonnaise
- 1 tsp paprika
- 1 tsp onion powder
- 1 tsp dried parsley
- Juice from 1 lemon
- Salt and pepper to taste
- Dried cherries to garnish
Instructions
- Preheat oven to 350 degrees.
- Lightly mist a 9” x 13” baking dish with non-fat cooking spray or an olive oil mister.
- Season fish filets with salt, pepper and paprika and place into baking dish, without stacking them. Brush them with lemon juice. Place in oven and bake for about 10-12 minutes or until fish starts to flake.
- In a small bowl, combine butter, mayonnaise, parsley, onion powder, and Parmesan together and blend well.
- Take fish out of oven, spread cheese mixture over top and cook until golden brown, about 5 more minutes. Add dried cherry garnish. Serve immediately.
Notes
Weight Watcher Points: 6
Recipe Source: Laa Loosh
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Nutrition
Serving: 4pieces | Calories: 197.1kcal | Carbohydrates: 1g | Protein: 28.4g (57%) | Fat: 8.2g (13%) | Saturated Fat: 0g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 59.6mg (20%) | Sodium: 257mg (11%) | Potassium: 0mg | Fiber: 0g | Sugar: 0g | Vitamin A: 0% | Vitamin C: 0% | Calcium: 0% | Iron: 0%
Tried this recipe?Mention @marilynstreats or tag #marilynstreats!
Deanna Piercy
February 22, 2018 at 3:11 PMI never would have thought of adding dried cherries to fish. My husband isn’t a huge fan of fish but he loves cherries. This just might work for him.
Marilyn
February 22, 2018 at 4:41 PMI love this because whitefish has literally no bones, the parmesan cheese works to soften the fish flavor and the cherries add a sweet flavor. Win win!! Have a great week!
Pili
June 22, 2017 at 7:03 AMI am not a fan of meat but I do love a good fish for dinner and Parmesan is one of my favorite cheese to use when cooking so I am trying this recipe soon, my mouth is watering right now.
Marilyn
June 22, 2017 at 10:52 AMIt’s funny Pili. As I get older I am finding I eat less red meat and even poultry is becoming less and less on my menu. I am really loving seafood more each day! Thank you for sharing your thoughts. Enjoy your week.
Kimm at Reinvented
June 20, 2017 at 8:18 AMThis looks delicious. I love the idea of adding some fruit.
Thanks for sharing at Waste Not Wednesday.
Marilyn
June 20, 2017 at 1:43 PMThanks Kimm. My family loves it. . Enjoy your week!
Jess Powell (Babi a Fi)
June 19, 2017 at 10:15 AMYum, this looks gorgeous! Definitely need to try it out. 🙂
Marilyn
June 19, 2017 at 12:26 PMThank you Jess! Enjoy your day.
Leanna
June 18, 2017 at 1:23 PMThis sounds really delicious Marilyn. My youngest son loves fish of all kinds. This recipe would be a real treat for him the next time he comes home. Pinning.
Marilyn
June 18, 2017 at 9:48 PMI hope he enjoys it! Enjoy your week.
Miz Helen
June 18, 2017 at 11:40 AMYour Parmesan White Fish looks delicious, I love the dried cherry garnish. Thanks so much for sharing your post with us at Full Plate Thursday. Have a great weekend and come back to see us real soon!
Miz Helen
Marilyn
June 18, 2017 at 9:47 PMThank you Miz Helen! Enjoy your week.
Sandra L Garth
June 15, 2017 at 6:50 PMPeach salsa sounds awesome with this! My daughter does Weight Watchers and I’ll be sure and share this with her.
Marilyn
June 15, 2017 at 8:15 PMThis is an excellent recipe for weight watchers. I am sure she would enjoy this. Have a great day!
Amber Harrop
June 15, 2017 at 5:00 PMThis recipe sound delicious and I love fish so I am definitely going to try this Marilyn
Marilyn
June 15, 2017 at 8:14 PMThank you Amber. We love fish in my home. Have a great day!
Gentle Joy Homemaker
June 10, 2017 at 9:29 AMThis is different than I have ever done w/ fish… I like the idea and look forward to trying it. Thank you. 🙂
Marilyn
June 10, 2017 at 9:37 PMI am very picky about my fish. I demand, no bones, no tails, no eyes looking at me, and no strong taste. This one satidifes most of those! Thanks Joy, Enjoy your week.
Mother of 3
June 8, 2017 at 8:08 AMThis sounds yummy! I have used Parmesan on fish a few different ways and it always seems to taste so good!
Marilyn
June 9, 2017 at 11:18 AMThanks Joanne. This crust is great on many different dishes. My family loves it. Enjoy a lovely weekend!