Mediterranean Diet Crispy Breaded Fish
Bring the vibrant flavors of the Mediterranean to your table with this Mediterranean Diet Crispy Breaded Fish recipe! Featuring tender white fish fillets like cod or halibut, coated in a golden crust of whole wheat breadcrumbs seasoned with garlic, paprika, and fresh parsley, this dish balances health and indulgence perfectly. Lightly pan-fried in heart-healthy olive oil and finished in the oven for a crispy yet juicy texture, it's an effortless way to enjoy a wholesome dinner in just 30 minutes. Enhanced with a zesty squeeze of lemon and garnished with parsley, this fish pairs beautifully with roasted veggies or a fresh salad. Ideal for those seeking Mediterranean-inspired meals, this recipe is a delicious, nutritious crowd-pleaser you'll want to share!
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Recipe Information
Ingredients
- 4 pieces White fish fillets (such as cod or halibut)
- 3 tablespoons Olive oil
- 1 whole Lemon
- 1 cup Whole wheat breadcrumbs
- 2 tablespoons Fresh parsley
- 1 teaspoon Garlic powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Egg
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow bowl, whisk the egg until beaten.
In another shallow bowl, combine the whole wheat breadcrumbs, chopped fresh parsley, garlic powder, paprika, salt, and black pepper.
Pat the fish fillets dry with a paper towel. Squeeze the lemon juice over the fillets and then dip each one into the beaten egg, making sure both sides are coated.
Press each egg-coated fish fillet into the breadcrumb mixture, ensuring an even coating on all sides.
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, add the breaded fish fillets and cook for 2-3 minutes on each side until the breadcrumbs are golden brown.
Transfer the fish fillets to the lined baking sheet and drizzle with the remaining tablespoon of olive oil.
Bake in the preheated oven for about 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.
Serve immediately with lemon wedges and optionally garnish with additional parsley.
Nutrition Facts
Calories |
1366 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.6 g | 79% | |
| Saturated Fat | 10.8 g | 54% | |
| Polyunsaturated Fat | 5.8 g | ||
| Cholesterol | 396 mg | 132% | |
| Sodium | 2328 mg | 101% | |
| Total Carbohydrate | 90.6 g | 33% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 5.9 g | ||
| Protein | 111.7 g | 223% | |
| Vitamin D | 21.2 mcg | 106% | |
| Calcium | 224 mg | 17% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 1819 mg | 39% | |
*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.
