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Easy Parmesan-Crusted Fish with Rice plus Veggies

Serving Size

2-3

Ingredients

  • 2–3 fillets of trout or cod or mahimahi
  • 2 tbsp lemon juice
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • ½ tsp salt (or to taste)
  • ¼ tsp pepper
  • ¼ cup grated Parmesan cheese
  • 1 cup rice (white, brown, or preferred variety)
  • 2 cups mixed vegetables (fresh or frozen)

Directions

  • If using frozen fish, thaw overnight in a bowl with lemon juice and minced garlic. If using fresh fish, toss it with lemon juice and garlic just before cooking.
  • Preheat the air fryer to 375°F (190°C). Place the fish on an air fryer tray or baking sheet and sprinkle with Parmesan cheese. Air fry for 8–12 minutes, depending on thickness, until the fish is flaky and cooked through. If not using an air fryer, bake the fish at 400°F (200°C) for 12–15 minutes or until flaky.
  • While the fish cooks, prepare the rice according to package instructions.
  • Wash and chop fresh vegetables (or use frozen). Heat a pan over medium heat with olive oil. Add the vegetables and season with salt and pepper, cooking until tender, about 5–7 minutes.
  • Plate the cooked fish alongside the rice and sautéed vegetables. Enjoy!

Notes

Flavor Boost: Add fresh herbs (like dill or parsley) or a pinch of paprika for extra flavor. More omega-3s: White fish like cod and tilapia are not very high in omega-3s; use trout or salmon if you want a real omega-3 boost.

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