Baked Parmesan White Fish

5 from 1 vote

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Whitefish recipes come in many forms. Baked, broiled, fried, and boiled, there are so many ways to make this seafood.

Today, we’re sharing this healthy fish recipe that you can make in just 30 minutes!

A plate of food with whitefish and black beans and green salad.
These lemon and ginger flavors work well for any mild white fish.

What is this?

I could eat fish every day of the week. In fact, not too long ago, I was in Costa Rica for a week, and I ate seafood for every meal for the entire week! I love all sorts of seafood recipes, things like baked rockfish, baked haddock, seared sea scallops, bluefin tuna, and the list could go on and on.

Today’s recipe features a whitefish dredged in lemon juice, fresh ginger, and Parmesan cheese. Serve this healthy seafood dinner on a bed of cumin-flavored black beans.

A dinner plate with fish over black beans and a salad.

My sister, Chef Kathy Zehr created this healthy fish recipe during her time at the Culinary Institute of America. Seafood is one of her specialties and she calls this whitefish recipe Seafood Falmouth.

(Family secret: Che Kathy once confided in me that she was a sea otter in her previous life.) True story.

What types of white fish can you use?

Because of their similar characteristics, you can use your favorite whitefish for this recipe. Any of these will work:

  • Atlantic Cod
  • Sole
  • Haddock
  • Halibut
  • Flounder

Where to buy the Best Seafood

You can buy whitefish and other seafood from the Wild Alaskan Company. We love the quality of their products, which are delivered to your front door. With no preservatives and packaged in dry ice, this seafood is as fresh as you can get without catching it yourself!

How to make it

(Full recipe at the end of this post)

  1. Use a food processor to combine some garlic, ginger, and lemon juice. Then stir in some shredded Parmesan cheese.
  2. Dredge the whitefish in an egg wash, garlic mixture, and breadcrumbs. Then saute in olive oil for a minute or two.
  3. Bake in the oven for 15 to 25 minutes (depending on if your fish is thawed or frozen.)
  4. Serve over a bed of black beans.


If you don’t care for black beans, you can use any of the following:

  • Long-grain rice.
  • Sauteed vegetables like asparagus or Brussels sprouts or even green beans.

Pro Kitchen Tip

Serve any seafood on a preheated plate. Any fish will cool quickly and placing it on a cold plate or even room-temperature plate will only cause it to cool even faster.

Nobody likes cold fish! A pre-warmed dinner plate will ensure that your whitefish will stay warmer longer and allow you to have a nice, relaxing dinner!

A plate of baked whitefish over black beans.

Common recipe questions

What is white fish?

This includes a variety of common seafood. Typically it is mild in flavor, colorless, and with dry flesh. Cod, haddock, tilapia, and soul are all common examples.

Is white fish good for you?

Yes, this type of seafood is high in protein and low in fat. It is a good choice for people who are trying to lose weight or eat a healthy diet.

How long do you bake whitefish?

If frozen, you’ll bake this for about 25 minutes. If thawed, it will only take about 15 minutes. You’ll know it is done when the fish is flaky and warm in the center.

Can I reheat white fish?

This should stay good for up to four days in the refrigerator. The longer you keep it, the dryer it will be and it may have a “fishy” odor.

Also, be sure and take a look at our culinary journey through New England featuring the best of New England cuisine!

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Parmesan Baked White Fish

5 from 1 vote
This healthy baked cod recipe that takes just 30 minutes to make. Serve this over black beans or your choice of vegetables.
Prep: 5 minutes
Cook: 25 minutes
Total: 30 minutes
Yield: 6 servings


for the fish

  • 16 oz whitefish, in divided portions
  • 1/4 cup olive oil
  • 6 garlic cloves, peeled
  • fresh ginger root, peeled (1/2″ x 2″)
  • 1/4 cup shredded Parmesan cheese, plus 1 tablespoon for garnishing
  • 1/4 cup fresh lemon juice
  • 1 egg
  • 1 cup panco-style bread crumbs
  • 1 teaspoon kosher salt
  • lemon wedges for garnish

for the beans

  • 1 15 oz can of low sodium black beans, drained
  • 1 tablespoon olive oil
  • 1 garlic clove, finely chopped
  • 2 tablespoons finely chopped red onion
  • 2 teaspoons ground cumin
  • 1 tablespoon chopped cilantro leaves


for the fish

  • Preheat oven to 375 degrees F.
  • Use small food processor and pulse-process garlic, ginger and lemon juice.
  • Add salt and Parmesan cheese to mixture, stir well and place in shallow bowl for dredging.
  • Beat egg, place in shallow bowl for dredging,
  • Place breadcrumbs in shallow bowl for dredging.
  • Heat olive oil in large oven-safe sauté pan over medium heat.
  • Dredge fish in egg wash, garlic mixture, and finally bread crumbs
  • Place fish in oven-safe sauté pan and fry for 1 to 2 minutes
  • Place pan in oven and bake for 15 to 25 minutes (depending on fresh vs. frozen), until warm and flaky throughout.
  • Serve immediately atop black beans, on preheated plate.
  • Garnish with lemon wedges.

for the beans

  • Heat olive oil in small fry pan over medium high heat.
  • Add garlic and onion and sauté until soft and translucent.
  • Add black beans and continue to heat, reducing heat to low setting.
  • Stir in cumin and cilantro.
  • Continue to heat and stir occasionally, until ready to serve.


This recipe can be used with any coldwater white fish, even scallops.
When dredging, use hands to cover fish surface as much as possible
Garlic mixture might
Garnish plated entree with shredded Parmesan cheese


Calories: 352kcal, Carbohydrates: 28g, Protein: 25g, Fat: 16g, Saturated Fat: 3g, Cholesterol: 69mg, Sodium: 925mg, Potassium: 541mg, Fiber: 6g, Sugar: 2g, Vitamin A: 84IU, Vitamin C: 7mg, Calcium: 129mg, Iron: 3mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Entree
Cuisine: American, Seafood
Tried this recipe?Mention @plattertalk or tag #plattertalk!

More Delicious Seafood Recipes

Meet the Platter Talk Guys

Dan & Scott split their time between Wisconsin and Southwest Florida and are dads to six boys. Good food runs through their veins, and they love showing others how to cook easy recipes.

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  1. I grew up enjoying freshly caught fish, but as an adult I do not live near the ocean and I honestly don’t think I have the stomach to gut and scale fish. I still buy it “fresh’ from the market all ready to cook. I’ll have to give this a try – love fish and black beans!

  2. I’m totally PRO frozen seafood! (Except for some shellfish- freezing certainly doesn’t do mussels or oysters any favors!) I’ve read that high-end sushi restaurants are usually using frozen fish for safety reasons- you just don’t know it when you’re eating it! Yay for frozen fish! lololol.. That said, there’s definitely a lot of sub-par frozen fish out there. Quality is key!

  3. 5 stars
    Living in New Hampshire means fresh and amazing seafood all year long. I am absolutely spoiled with this, I know! This looks like a simple and delicious recipe to try soon, thanks so much for sharing!

  4. Looks delish! Even Kathy would eat these. Four pieces of fish? Was it just you and Scott for dinner? 🙂

  5. Guys, I love the way you plated this dish. The fish looks perfectly cooked – firm yet flaky. Yum!

    1. Peter,
      Thanks so much, we are honored that you stopped by and yes – this is a tasty one!

  6. I love fish and I love black beans – a dish combining the two would be hard for me to resist! Since I cannot take your sister fish shopping with me, Dan, I have a question for either of yall – when buying shrimp from a store – is it better to buy the frozen ones in the refrigerated section or the “fresh frozen” ones in the fish section?

    1. Thanks for the comments, Shashi. Grocery shopping with my sister is a lot of fun, it is like a culinary field trip and I always learn something. That said, I am forwarding your great question to her and will hope to get a response back to you. Have a great week!

  7. Sounds interesting! I love cod and this recipe would work very well with cod. Thanks for the recipe! Have a great weekend boys!

  8. This sounds lovely… I only remember my mother making cod in the oven with milk and butter… I did not like it. I think this though, this I might enjoy. Very nice dish.