Mediterranean Diet Crumbed Fish Fillet
Delight your taste buds with this Mediterranean Diet Crumbed Fish Fillet, a wholesome and flavorful spin on a classic. Perfectly suited for the health-conscious foodie, this recipe combines tender white fish fillets with a golden, herby crust of panko breadcrumbs, Parmesan cheese, and aromatic dried oregano. A zesty olive oil and lemon marinade not only enhances the fish’s natural flavor but also keeps it moist and tender. Baked to crisp perfection in just 20 minutes, this Mediterranean-inspired dish is an easy crowd-pleaser that’s perfect for weeknight meals or elegant entertaining. Serve with fresh lemon wedges for that final burst of tangy brightness, and enjoy a meal that’s both nutritious and irresistibly delicious. Keywords: Mediterranean diet, crumbed fish recipe, healthy fish dinner, baked fish fillet.
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Recipe Information
Ingredients
- 4 pieces white fish fillets
- 2 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 cup panko breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon dried oregano
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
- 4 pieces lemon wedges
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a small bowl, combine olive oil and fresh lemon juice. Add minced garlic and chopped parsley, stirring to mix well.
In a separate shallow dish, combine panko breadcrumbs, grated Parmesan cheese, dried oregano, sea salt, and black pepper.
Pat the fish fillets dry with paper towels. Brush each fillet with the olive oil and lemon mixture to coat evenly.
Gently press each fillet into the breadcrumb mixture, ensuring an even coating on both sides. Place the fillet on the prepared baking sheet.
Repeat for all fish fillets.
Drizzle the remaining olive oil mixture over the crumbed fish fillets to enhance crispiness while baking.
Bake the fish fillets in the preheated oven for 15-20 minutes, or until the fish is cooked through and the topping is golden brown and crispy.
Serve the crumbed fish fillets with fresh lemon wedges on the side for an extra zesty flavor.
Nutrition Facts
Calories |
957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 42.0 g | 54% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 220 mg | 73% | |
| Sodium | 2088 mg | 91% | |
| Total Carbohydrate | 46.6 g | 17% | |
| Dietary Fiber | 3.4 g | 12% | |
| Total Sugars | 5.1 g | ||
| Protein | 96.0 g | 192% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 368 mg | 28% | |
| Iron | 5.4 mg | 30% | |
| Potassium | 1367 mg | 29% | |
*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.
