Heart-Healthy Herb-Crusted Baked Fish Fillet
Elevate your dinner menu with this Heart-Healthy Herb-Crusted Baked Fish Fillet, a flavorful yet nutritious dish that’s perfect for clean eating. Tender white fish fillets are coated in a delightfully crisp topping made from whole wheat breadcrumbs, fresh parsley, dill, zesty lemon, and a hint of garlic powder, providing a burst of vibrant and aromatic flavors in every bite. Baked to perfection in olive oil for a golden, crunchy crust, this low-fat, high-protein recipe is a guilt-free indulgence that’s ready in under 35 minutes. Serve with a squeeze of fresh lemon for a refreshing citrus kick that complements the herbaceous topping beautifully. Ideal for seafood lovers and those seeking heart-healthy meal ideas, this simple yet impressive dish is destined to become a household favorite.
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Recipe Information
Ingredients
- 4 pieces White fish fillets
- 1 cup Whole wheat breadcrumbs
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh dill, chopped
- 1 teaspoon Garlic powder
- 1 tablespoon Lemon zest
- 2 tablespoons Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 4 pieces Lemon wedges, for serving
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a medium bowl, combine the whole wheat breadcrumbs, parsley, dill, garlic powder, and lemon zest. Mix well to ensure the herbs are evenly distributed.
Add olive oil to the breadcrumb mixture and stir until the mixture is coated but not too wet. This will help the breadcrumb coating stick to the fish fillets.
Season the fish fillets with salt and pepper on both sides.
Place each fish fillet on the prepared baking sheet and evenly distribute the herb breadcrumb mixture over the top of each fillet, pressing gently to ensure it adheres.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and the breadcrumb topping is golden brown and crispy.
Remove the fish from the oven and let it rest for a few minutes before serving.
Serve with lemon wedges on the side for an added burst of freshness. Enjoy your meal!
Nutrition Facts
Calories |
292 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.5 g | 12% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 508 mg | 22% | |
| Total Carbohydrate | 30.2 g | 11% | |
| Dietary Fiber | 7.0 g | 25% | |
| Total Sugars | 5.8 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 5.0 mcg | 25% | |
| Calcium | 97 mg | 7% | |
| Iron | 2.8 mg | 15% | |
| Potassium | 656 mg | 14% | |
*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.
