Monday, February 6, 2012

Red Pepper Parmesan Fish Fillets

So..... after pigging out on all that Super Bowl food, it's time to get back to eating healthy again, right? Right. (At least until Valentine's Day.) I love this fish recipe. It is so flavorful and so quick to make - it's an easy weeknight dinner entree. Don't be scared off by the red pepper - you can cut back to a 1/2 tsp. if you prefer. But honestly, that 1 tsp. mixed with the salt and all that Parmesan really is the perfect balance. Serve it with tartar sauce on the side, and the creamy tartar will cool any bit of heat you get from the fish. My son and I love this fish served with a Caesar salad. I used fresh Alaskan Cod fillets (because they were on sale), but use whatever mild fish you prefer.

Here's what you need:

  • 1-1/2 lbs. mild-flavored fish fillets (Cod, Haddock, Catfish, etc.)
  • 1 c. grated Parmesan cheese
  • 1/4 c. all-purpose flour
  • 1 tsp. crushed red pepper flakes
  • 3/4 tsp. salt
  • 2 egg whites
  • 2 tbsp. low-fat milk
Preheat your oven to 400 degrees. Line a baking dish with foil; spray lightly with non-stick cooking spray.

In a shallow dish, combine the Parmesan, flour, crushed red pepper flakes, and salt. In a shallow bowl, combine the the egg whites and milk. Organize your dishes so that you have your fish, then your egg white bowl, then your Parmesan mixture, then your baking dish.

Working with one fillet at a time, dip into the egg white mixture so the fillet is thoroughly moistened. Next dip into the Parmesan mixture and coat the entire fillet. Place the coated fillets on the greased baking dish.

When all the fillets are coated and ready to go on the baking pan, spray the tops of them lightly with cooking spray.

Bake at 400 degrees for about 20 minutes (depending on how thick your fillets are), or until the fish flakes easily with a fork. This should give you about 3 large fillets, or 4 smaller fillets. Either way, it should be enough to serve 4 people.


  1. Yum, this sounds delicious! I love fish and baked this way would be a healthy and tasty way to serve it!

  2. Fish looks super yummy...Bookmarked...

  3. This sounds really yummy, Adele! I try hard to serve fish at least once a week so I'll be adding this recipe to my list.
    I sometimes make something similar with chopped garlic & instant potato flakes for a flavorful, crunchy topping. You've reminded me to do a post with that recipe next time I make it.


    p.s. I'm your newest follower. :-)

  4. I love fish and this looks delicious. I am always looking for a good fish recipe, I will give this one a try.

  5. Looks delicious. I am excited to try this because we eat tilapia the same old boring way every time! Next time I am making it like this!

  6. Hmmmm.... I have a freezer full of striped bass. Going to try it with that, it's not really a mildly flavored fish, but I think it will work!
    MUST have fish recipes, husband is a salt water angler, (me too).


I appreciate your comments and look forward to every one of them!