Parmesan Baked Fish – #quickdinners #5ingredientdinners

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Sunday lunch is always a big (ish) deal in my family. It’s a tradition that goes way back. We cook fancier food and actually sit down for lunch (almost always followed by dessert). This gets complicated when we try to be calorie aware though, hence this Parmesan baked fish became a lifesaver several times.

Why the Parmesan baked fish

Parmesan is not cheap at all, so I will be frank and admit that we got it from left-overs at a function that we attended (lol), otherwise I always use Mozzarella or Cheddar cheese. I’ve discovered though that Parmesan has a strong flavor, so a little goes a very long way. The beauty of it all is that it has been proven to have very low amounts of lactose, so you may need to stick to this one if you have lactose intolerance.

There is no reason why you cannot use Mozzarella for this recipe (you may need a lit bit more though).

I used haddock for this meal, but hake will work just fine. The sauteed tomatoes complete this parmesan baked fish into a meal. One of the lowest calorie dinners you’ll come across (+/ 300 calories).

The whole dish will take a maximum of 20 minutes to cook. If you are on the look-out for quick dinner ideas, freely add this one to your list.

Parmesan Baked Fish With Tomatoes And Basil

Yield: 4
Author:
prep time: 10 Mcook time: 10 Mtotal time: 20 M
This Parmesan baked fish is very low in calories, suitable for the Keto lifestyle, and made from haddock (although hake will work too). Add it to your weekly meal prep routine for peace of mind.

ingredients:

  • 2 tbsp olive oil (divided) 
  • 4 fresh haddock fillets
  • 3/4 cup grated parmesan cheese
  • 4 medium diced tomatoes
  • 2 cups fresh basil leaves (thinly cut)

instructions:

How to cook Parmesan Baked Fish With Tomatoes And Basil

  1. Preheat oven to 220 ┬░Celsius (428 ┬░Fahrenheit)
  2. Grease an ovenproof dish or pan with  very little olive oil
  3. Arrange the haddock fillets in the dish, then brush lightly with some olive oil
  4. Sprinkle the grated parmesan cheese on the haddock fillets
  5. Place the ovenproof dish in the preheated oven and cook until the fish browns, and separates easily with a fork.
  6. While the haddock is in the oven, saute the diced tomatoes and basil leaves in olive oil (stovetop). Season with salt and pepper.
  7. Transfer the fish to serving plates, and top the fillets with the tomato & basil mixture  (equally) and serve.

Calories

313

Fat (grams)

17.4

Sat. Fat (grams)

9.3

Carbs (grams)

8.1

Fiber (grams)

1.9

Net carbs

6.2

Sugar (grams)

3.3

Protein (grams)

31.5
Created using The Recipes Generator

I’m not particular about the types of oils I use in the kitchen (I try not to use much anyway), but this will work even if you choose coconut oil. Reduce the calories by opting for a cooking spray.

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Parmesan baked fish
Parmesan baked fish – made with haddock. Add it to your quick dinner ideas

5 Comments

  1. Lina Melo June 3, 2019
  2. Kendra June 3, 2019
  3. Donna June 4, 2019
  4. Jacqui Bellefontaine June 5, 2019
  5. Hannah June 7, 2019

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