Busy Day Baked Fish
Busy Day Baked Fish is the perfect go-to recipe for hectic weeknights, offering a deliciously light and flavorful meal with minimal effort. This quick baked fish dish features tender white fish fillets like cod, tilapia, or haddock, enhanced with a zesty blend of olive oil, fresh lemon juice, garlic, and aromatic seasonings. A crunchy topping of panko breadcrumbs and Parmesan cheese adds irresistible texture, while a sprinkle of fresh parsley provides the finishing touch. Ready in just 25 minutes from start to finish, this easy baked fish recipe pairs beautifully with sides like steamed vegetables or fluffy rice, making it a versatile and family-friendly dinner option. Healthy, simple, and bursting with flavor, Busy Day Baked Fish is the ultimate addition to your recipe rotation.
Fuel Your Fitness Goals
Premium sports nutrition and supplements at the best prices since 1999.
Over 25 years of sports nutrition excellence
Recipe Information
Ingredients
- 4 pieces White fish fillets (e.g., cod, tilapia, or haddock)
- 2 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 Garlic cloves, minced
- 1 teaspoon Paprika
- 1 teaspoon Dried thyme
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 0.5 cup Panko breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
Pat the fish fillets dry with paper towels and place them on the prepared baking sheet.
In a small bowl, mix together the olive oil, lemon juice, and minced garlic.
Brush the olive oil mixture evenly over the fish fillets.
In another bowl, combine the paprika, dried thyme, salt, and black pepper. Sprinkle this spice mixture evenly over the fish.
In a third bowl, mix the panko breadcrumbs and grated Parmesan cheese. Sprinkle this mixture generously over the top of the fish fillets, pressing down lightly to adhere.
Bake in the preheated oven for 12-15 minutes, or until the fish flakes easily with a fork and the topping is golden brown.
Remove from the oven and let sit for 2 minutes. Optionally, garnish with fresh parsley before serving.
Serve immediately with your favorite sides, such as steamed vegetables, rice, or a side salad.
Nutrition Facts
Calories |
253 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 2.3 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 65 mg | 22% | |
| Sodium | 756 mg | 33% | |
| Total Carbohydrate | 13.5 g | 5% | |
| Dietary Fiber | 1.1 g | 4% | |
| Total Sugars | 1.3 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 102 mg | 8% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 445 mg | 9% | |
*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.
