Mediterranean Diet Crispy Breaded Fish Fillets
Bring a taste of the Mediterranean to your table with these irresistibly flavorful Mediterranean Diet Crispy Breaded Fish Fillets. Perfectly seasoned white fish fillets, like cod or haddock, are marinated in a zesty blend of olive oil, lemon juice, garlic, and herbs, before being coated in whole wheat breadcrumbs infused with fresh parsley and a hint of lemon zest. Baked to golden perfection, these fillets boast a crispy exterior with a tender, flaky interior — all achieved in under 35 minutes! This heart-healthy, oven-baked dish is packed with Mediterranean flavors, making it an easy and nutritious choice for any night of the week. Pair with a fresh green salad or roasted vegetables for an effortlessly wholesome meal your family will love.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod or haddock)
- 2 tablespoons lemon juice
- 3 tablespoons olive oil
- 1 teaspoon garlic powder
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon paprika
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 1 cup whole wheat breadcrumbs
- 2 tablespoons fresh parsley
- 1 whole zest of lemon
- 2 large eggs
Instructions
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a shallow dish, mix together lemon juice, 2 tablespoons of olive oil, garlic powder, dried oregano, dried thyme, paprika, salt, and black pepper.
Pat the fish fillets dry with paper towels. Dip each fillet into the lemon-olive oil marinade, ensuring it is fully coated.
In another bowl, beat the eggs. In a separate shallow bowl, combine the breadcrumbs, chopped fresh parsley, and lemon zest.
Dip each marinated fish fillet into the beaten eggs, allowing excess egg to drip off.
Press the fish fillet into the breadcrumb mixture, turning to coat both sides thoroughly.
Place the breaded fish fillet onto the prepared baking sheet. Repeat with remaining fillets.
Drizzle the remaining tablespoon of olive oil over the top of the breaded fillets to promote crispiness.
Bake in the preheated oven for 12-15 minutes or until the fish is cooked through and the breadcrumb coating is golden brown and crisp.
Serve immediately with lemon wedges and a side of your choice, such as a fresh salad or steamed vegetables.
Nutrition Facts
Calories |
1328 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.1 g | 78% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 572 mg | 191% | |
| Sodium | 2374 mg | 103% | |
| Total Carbohydrate | 90.2 g | 33% | |
| Dietary Fiber | 15.9 g | 57% | |
| Total Sugars | 6.0 g | ||
| Protein | 102.6 g | 205% | |
| Vitamin D | 22.1 mcg | 110% | |
| Calcium | 240 mg | 18% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1879 mg | 40% | |
*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.
