This simple parmesan herb-crusted fish by Dietitian Debbie Dishes takes six ingredients and transforms it into a nutritious main dish. Serve this lean fish with some sauteed vegetables (may we suggest pan-seared brussels sprouts?) and you’ve got a healthy, evening meal.

under 20 mins

Ingredients for servings


  • 8 ounces tilapia filets (or white fish of your choice)

  • 0.25 cup shredded Parmesan cheese

  • 0.5 tablespoon butter

  • 0.5 teaspoon oregano

  • 0.5 teaspoon thyme

  • 0.5 teaspoon rosemary


  • Lay fish skin side down on a baking sheet.

  • In a small bowl, toss together the parmesan, oregano, thyme, and rosemary.

  • In a second small bowl, melt the butter in the microwave (about 10 seconds).

  • Brush butter on the upright side of the fish. Sprinkle evenly with the parmesan and herb mixture.

  • Turn your broiler to high heat. Put fish on a broiler rack about 4-5 inches under the flame. Let broil for 8-10 minutes or until golden brown and fish has reached an internal temperature of at least 145 degrees F. If you don’t have a thermometer, flake the fish with a fork to see if it is done.

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