Fish parmesan meal with fruit and veggies

Parmesan Crusted Fish

Prep Time 30 minutes
Cook Time 20 minutes
Total Time 50 minutes
Course Main Course
Cuisine American
Servings 4 people


  • 1 lb Tilapia fillets
  • 1/4 cup grated parmesan cheese
  • 1/4 cup panko bread crumbs
  • 2 tbsp dijon mustard
  • 1/2 cup brown rice
  • 1/2 cup chicken broth
  • 1/4 cup chopped onions
  • 1/2 cup diced celery
  • 1/2 cup diced carrots


  • Pre-heat the oven to 325 degrees F
  • Toast the panko bread crumbs with the parmesan cheese
  • Brush the fish with dijon mustard and top with the toasted panko and parmesan cheese
  • Place onto a baking sheet and cook for 20 minutes
  • Cook the brown rice in the chicken broth
  • Saute the onions, celery and carrots until tender
  • Add the cooked brown rice to the onions, celery and carrots
  • Top the rice with the fish


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