Deviled Fish
Elevate your seafood game with this zesty and flavorful Deviled Fish recipe, a perfect blend of bold spices and crunchy, golden breadcrumbs. Featuring tender white fish fillets like cod, haddock, or tilapia, this dish combines a tangy Dijon mustard marinade spiked with smoked paprika, cayenne, and lemon juice for an irresistible kick. Topped with crispy panko breadcrumbs and fresh parsley, the fish bakes to perfection in just 20 minutes, delivering a meal that's both light and satisfying. Ideal for busy weeknights or an elegant dinner, this dish pairs beautifully with roasted vegetables or a fresh green salad. Quick, easy, and bursting with savory goodness, Deviled Fish is sure to become your new favorite seafood recipe!
Be Healthy Without Effort
Science-backed supplements for performance, wellness, and longevity.
Optimize your body chemistry naturally
Recipe Information
Ingredients
- 4 pieces White fish fillets (cod, haddock, or tilapia)
- 2 tablespoons Dijon mustard
- 1 teaspoon Smoked paprika
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 2 tablespoons Lemon juice
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 cup Panko breadcrumbs
- 2 tablespoons Fresh parsley (chopped)
- 1 as needed Cooking spray or additional olive oil
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray or olive oil.
Pat the fish fillets dry with paper towels and lay them on a clean plate. Set aside.
In a small bowl, whisk together the Dijon mustard, smoked paprika, cayenne pepper, garlic powder, onion powder, lemon juice, olive oil, salt, and black pepper to create the marinade.
Brush the marinade evenly onto both sides of each fish fillet, ensuring they are well-coated. Let the fish marinate for 10 minutes as you prepare the breadcrumb topping.
In a separate mixing bowl, combine the panko breadcrumbs and chopped parsley. Stir well to evenly mix.
Gently press the breadcrumb mixture onto the top side of each marinated fish fillet until fully coated. Leave the underside bare to prevent sticking during cooking.
Transfer the fish fillets to the prepared baking sheet, breadcrumb-side up.
Lightly spray or drizzle additional olive oil over the breadcrumb topping to help it crisp up during baking.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork, and the breadcrumbs are golden brown.
Remove the fish from the oven and let it rest for 2 minutes before serving.
Serve immediately with a wedge of lemon and your choice of side dishes, such as roasted vegetables or a crisp green salad.
Nutrition Facts
Calories |
305 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.3 g | 13% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 951 mg | 41% | |
| Total Carbohydrate | 24.4 g | 9% | |
| Dietary Fiber | 1.6 g | 6% | |
| Total Sugars | 2.6 g | ||
| Protein | 27.3 g | 55% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 57 mg | 4% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 457 mg | 10% | |
*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.
