Breaded Fish Fillets a La Microwave
Craving crispy, perfectly seasoned fish fillets without the hassle of frying? These Breaded Fish Fillets à La Microwave are your go-to solution for a quick, healthy, and irresistibly delicious meal. Tender white fish like cod or tilapia is coated in a flavorful mix of breadcrumbs, Parmesan cheese, and aromatic spices such as garlic powder and paprika. The microwave does all the work in just 8 minutes, delivering golden, flaky fillets with minimal effort. No oil splatters, no heavy clean-up—just a satisfying, oven-baked texture created through this clever cooking method. Ready in under 20 minutes, it's a weeknight dinner game-changer. Serve them with zesty lemon wedges or tangy tartar sauce for an easy, crowd-pleasing dish that's perfect for busy schedules. Keywords: microwave fish fillets, crispy breaded fish, quick fish recipes, healthy seafood dinner.
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Recipe Information
Ingredients
- 2 pieces white fish fillets (e.g., cod, tilapia)
- 1 cup breadcrumbs
- 2 tablespoons parmesan cheese, grated
- 0.5 teaspoons garlic powder
- 0.5 teaspoons paprika
- 0.25 teaspoons salt
- 0.25 teaspoons black pepper
- 1 piece egg
- 2 tablespoons milk
- 1 tablespoon olive oil or cooking spray
Instructions
Pat the fish fillets dry with paper towels and set aside.
In a shallow bowl, mix breadcrumbs, parmesan cheese, garlic powder, paprika, salt, and black pepper.
In another bowl, whisk the egg and milk together to create an egg wash.
Dip each fish fillet into the egg wash, ensuring it’s completely coated, then dredge it in the breadcrumb mixture, pressing firmly to adhere the breadcrumbs.
Lightly grease a microwave-safe plate with olive oil or spray it with cooking spray to prevent the fillets from sticking.
Place the breaded fillets on the plate, leaving space between each piece.
Set the microwave to 70% power to ensure even cooking without overcooking the fish. Cook the fillets for 4 minutes.
Flip the fillets carefully and cook for an additional 4 minutes or until the fish is cooked through and flakes easily with a fork.
Allow the fillets to rest for 1-2 minutes before serving to let the coating set.
Serve immediately with lemon wedges, tartar sauce, or your favorite side dish.
Nutrition Facts
Calories |
455 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.9 g | 19% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 172 mg | 57% | |
| Sodium | 842 mg | 37% | |
| Total Carbohydrate | 42.1 g | 15% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 4.8 g | ||
| Protein | 38.2 g | 76% | |
| Vitamin D | 6.7 mcg | 34% | |
| Calcium | 156 mg | 12% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 519 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
