02/25/2026
I have to admit....
Life got in the way this week and I really wasn't prepared for today's post. 😟
What do you do when life happens?
> I did simple.
> I did easy.
> I did what I could.
Today's recipe is easy and simple. It only takes about 5 minutes to prepare. While it was baking, I got in a nice 🚶♀️walk. (3 brisk miles-I did what I could.)
Recipe:
Parmesan Crusted Fish
2-white fish fillets (about 5 Oz each) I like Swai or Talapia, but use your favorite.
2 TBsp Dijon Mustard
Olive Oil spray
salt and pepper
Crumb Ingredients:
1/2 cup Panko breadcrumbs
1/3 cup parmesan cheese, finely grated
1 garlic clove, minced
1 TBsp olive oil
Preheat oven to 350 degrees
In a medium bowl, combine the crumb ingredients and mix well to combine.
Sprinkle both sides of the fish with salt and pepper, then spread the mustard on top of each fillet. (Top only!)
Press the mustard spread side of the fish into the crumb mixture. Press down firmly to make it stick. Then spray the tops of the fish with olive oil spray.
Cover a cookie sheet with non-stick aluminum foil. Spray the aluminum foil with olive oil spray. (Fish likes to stick, so using both methods will make it easier to remove the fish from the pan.)
Place the fish fillets, crumb side up, on the sheet.
Bake on the bottom rack of the oven for 30 minutes.
Move the sheet to the top rack and bake for an additional 15 minutes.
(For extra crispness, you can place the fish under the broiler for 2-5 minutes).
Enjoy!
Serving: 2 fillets
Macros
Calories: 395
Fat 12 g
Carb 9 g
Protein 36.5 g
Pair with a side salad for a quick and easy meal.
Karen's healthful tip:
Instead of the oven, you can also put the fillets in an air fryer to cook.
