Cheesy Parmesan Crusted Fish Bake (& an Introduction!)




superlative adjective: cheesiest

1. like cheese in taste, smell, or consistency.

“a pungent, cheesy sauce”

2. informal, cheap, unpleasant, or blatantly inauthentic.

“a big cheesy grin”

Synonyms: tacky, cheap, tawdry; trite; informal: corny, cornball

“those cheesy jokes of hers”

If you Google the word cheesy, this is what you get. Now, I would like to think that this blog of mine will not reflect the tacky or cheap forms of the word, but I guess sometimes things in life do get unpleasant, so maybe this really will define my trials through this journey. C’est la vie! 

First, a little bit about myself and my blog…

My fiancé and I are on a quest to eat healthier, not only in for our upcoming wedding, in exactly 108 days (ahhh!), but also for our futures. I have found a lot of healthy cooking inspiration through oodles and oodles of food blogs out on the World Wide Web, and through them I have developed a passion for cooking that I did not know existed. Now, I am on the track to pay it forward, and share my ideas with you, the curious cooks, to inspire and contribute to your own ideas!

Without further ado, on to the first recipe…

This is my fiancé’s favorite dish, which surprised me, since he typically is a red meat and potatoes type of guy. I love it because it is super easy, and does not require a lot of pots and pans. Bonus! I make it with Swai Fish, which I found at my local grocery store and after a bit of digging found that it is a healthy and inexpensive alternative to some other, more expensive fish. I know there is a hot debate between US Catfish and Vietnamese Swai and Basa fish, personally, I like the Swai fish taste and have not had any negative side-effects from eating it. (I am also a recent college graduate, and the price a major factor too; I’ve got loans to pay!) If you are hesitant on trying this fish, you can easily swap it for Catfish or Tilapia.

Also, if you are interested in reading more about Swai and the great debate…here is the article I found most helpful, with links to other resources, including an independent study:




     Sorry! This picture isn’t the best quality…I am still learning how to photograph my food! 


Cheesy Parmesan Crusted Fish Bake

Yield: Serves 4    Total Time: 20 minutes


3-4 Swai fish fillets, thawed if frozen

3/4 cup light mayo (or Lemonaise® or Vegenaise, whatever your preference is)

1 tbsp. Emeril’s Fish Rub seasoning

1 cup Italian Panko Style Bread Crumbs

1/2 cup shredded Parmesan cheese


Preheat oven to 425°F. Lightly grease 4.8qt glass baking dish. Remove thawed fish from packaging and lay across pan, trying to keep them from overlapping as much as possible. In a small bowl, mix together mayo and Emeril’s seasoning. Evenly spread mixture over fish. Sprinkle Panko and Parmesan cheese on top of fish.

Bake in oven for 13-15 minutes, or until fish reaches an internal temperature of at least 140°F

Serve immediately and enjoy!

Note: We love to eat this fish with an accompaniment of couscous and sauteed zucchini or steamed broccoli. The couscous and sauteed zucchini are pictured above.



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