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Marilyns Treats

June 7, 2017 · 20 Comments

Parmesan White Fish

Main· Recipe Archive

Parmesan White Fish

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!
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

Parmesan White Fish

Smothered in a buttery Parmesan sauce, the moist flaky fish makes an excellent Weight Watchers dinner recipe idea.
5 from 3 votes
Print Pin Rate
Course: Dinner
Cuisine: American
Keyword: seafood, weight watchers
Method: Bake
Skill Level: Intermediate
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
Adjust Servings: 6
Calories: 197.1kcal
Author: Marilyn Lesniak

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
©MARILYN'S TREATS. All images are copyright protected.

Nutrition

Serving: 4pieces | Calories: 197.1kcal (10%) | 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: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg
Tried this recipe?Mention @marilyn_lesniak or tag #marilynstreats!

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Comments

  1. blankDeanna Piercy says

    February 22, 2018 at 3:11 PM

    I 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.

    Reply
    • blankMarilyn says

      February 22, 2018 at 4:41 PM

      I 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!

      Reply
  2. blankPili says

    June 22, 2017 at 7:03 AM

    I 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.

    Reply
    • blankMarilyn says

      June 22, 2017 at 10:52 AM

      It’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.

      Reply
  3. blankKimm at Reinvented says

    June 20, 2017 at 8:18 AM

    This looks delicious. I love the idea of adding some fruit.
    Thanks for sharing at Waste Not Wednesday.

    Reply
    • blankMarilyn says

      June 20, 2017 at 1:43 PM

      Thanks Kimm. My family loves it. . Enjoy your week!

      Reply
  4. blankJess Powell (Babi a Fi) says

    June 19, 2017 at 10:15 AM

    Yum, this looks gorgeous! Definitely need to try it out. 🙂

    Reply
    • blankMarilyn says

      June 19, 2017 at 12:26 PM

      Thank you Jess! Enjoy your day.

      Reply
  5. blankLeanna says

    June 18, 2017 at 1:23 PM

    This 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.

    Reply
    • blankMarilyn says

      June 18, 2017 at 9:48 PM

      I hope he enjoys it! Enjoy your week.

      Reply
  6. blankMiz Helen says

    June 18, 2017 at 11:40 AM

    Your 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

    Reply
    • blankMarilyn says

      June 18, 2017 at 9:47 PM

      Thank you Miz Helen! Enjoy your week.

      Reply
  7. blankSandra L Garth says

    June 15, 2017 at 6:50 PM

    Peach salsa sounds awesome with this! My daughter does Weight Watchers and I’ll be sure and share this with her.

    Reply
    • blankMarilyn says

      June 15, 2017 at 8:15 PM

      This is an excellent recipe for weight watchers. I am sure she would enjoy this. Have a great day!

      Reply
  8. blankAmber Harrop says

    June 15, 2017 at 5:00 PM

    This recipe sound delicious and I love fish so I am definitely going to try this Marilyn

    Reply
    • blankMarilyn says

      June 15, 2017 at 8:14 PM

      Thank you Amber. We love fish in my home. Have a great day!

      Reply
  9. blankGentle Joy Homemaker says

    June 10, 2017 at 9:29 AM

    This is different than I have ever done w/ fish… I like the idea and look forward to trying it. Thank you. 🙂

    Reply
    • blankMarilyn says

      June 10, 2017 at 9:37 PM

      I 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.

      Reply
  10. blankMother of 3 says

    June 8, 2017 at 8:08 AM

    This sounds yummy! I have used Parmesan on fish a few different ways and it always seems to taste so good!

    Reply
    • blankMarilyn says

      June 9, 2017 at 11:18 AM

      Thanks Joanne. This crust is great on many different dishes. My family loves it. Enjoy a lovely weekend!

      Reply

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