Crispy Baked Fish Fillets
Transform your weeknight dinner routine with these irresistible Crispy Baked Fish Fillets, a perfect harmony of crunch and flavor without the guilt of frying. Featuring tender white fish fillets like cod, haddock, or tilapia, this recipe gets its signature crispiness from a golden coating of panko breadcrumbs and Parmesan cheese, enhanced with a blend of paprika and garlic powder for a subtle kick. A drizzle of olive oil ensures the fillets bake to perfection in just 20 minutes, delivering a light yet satisfying main course that's as nutritious as it is delicious. Served with a squeeze of fresh lemon, these fish fillets pair beautifully with your favorite sides—think roasted veggies or a crisp salad. Quick to prepare and packed with flavor, this oven-baked dish is a must-try for seafood lovers seeking a healthier twist on classic fried fish.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, haddock, or tilapia)
- 1 cup panko breadcrumbs
- 0.25 cup grated Parmesan cheese
- 0.33 cup all-purpose flour
- 2 pieces large eggs
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 whole lemon wedges (for serving)
- nonstick cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray it with nonstick cooking spray.
Set up a breading station with three shallow bowls. In the first bowl, place the flour. In the second bowl, beat the eggs. In the third bowl, combine the panko breadcrumbs, grated Parmesan cheese, paprika, garlic powder, salt, and black pepper.
Pat the fish fillets dry with paper towels to help the coating adhere better.
Dredge each fish fillet in the flour, ensuring a light, even coating. Then dip it into the beaten eggs, letting any excess drip off. Finally, press the fillet into the breadcrumb mixture, coating it thoroughly on all sides.
Place the breaded fillets on the prepared baking sheet. Drizzle or lightly brush the tops of the fillets with olive oil to help them crisp up during baking.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through (internal temperature of 145°F/63°C) and the coating is golden and crispy.
Remove from the oven and let the fillets rest for 2 minutes. Serve hot with lemon wedges for squeezing over the top, and enjoy!
Nutrition Facts
Calories |
383 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.0 g | 17% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 157 mg | 52% | |
| Sodium | 899 mg | 39% | |
| Total Carbohydrate | 33.5 g | 12% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 3.5 g | ||
| Protein | 33.5 g | 67% | |
| Vitamin D | 6.5 mcg | 33% | |
| Calcium | 131 mg | 10% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 528 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.
