Baked Parmesan White Fish
on Apr 04, 2014, Updated Jan 04, 2021
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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!
What is this?
Whitefish dredged in lemon juice, fresh ginger, and Parmesan cheese. Serve this healthy seafood dinner on a bed of cumin-flavored black beans.
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
How to make it
(Full recipe at the end of this post)
- Use a food processor to combine some garlic, ginger, and lemon juice. Then stir in some shredded Parmesan cheese.
- Dredge the whitefish in an egg wash, garlic mixture, and breadcrumbs. Then saute in olive oil for a minute or two.
- Bake in the oven for 15 to 25 minutes (depending on if your fish is thawed or frozen.)
- Serve over a bed of black beans.
Substitutions
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!
Common recipe questions
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.
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.
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.
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.
Similar recipes
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
Ingredients
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
Instructions
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.
Notes
When dredging, use hands to cover fish surface as much as possible
Garlic mixture might Garnish plated entree with shredded Parmesan cheese
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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!
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!
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!
Looks delish! Even Kathy would eat these. Four pieces of fish? Was it just you and Scott for dinner? 🙂
Thanks, BB! Happy summer!! xo
Guys, I love the way you plated this dish. The fish looks perfectly cooked – firm yet flaky. Yum!
Peter,
Thanks so much, we are honored that you stopped by and yes – this is a tasty one!
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?
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!
Sounds interesting! I love cod and this recipe would work very well with cod. Thanks for the recipe! Have a great weekend boys!
Thanks, Ladies! Have a great week.
G’day! Unusual recipe Dan! Works for me!
Cheers! Joanne
Thanks, Joanne. It is unusally delicious as well, hope you try!
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.
Thanks, Keicia. I think you might like this one too!
lovely sea food dear 🙂
Thank you.