Mediterranean Diet Herb-Crusted Baked Fish Fillet
Elevate your seafood dinner with this Mediterranean Diet Herb-Crusted Baked Fish Fillet, a simple yet flavor-packed recipe that’s perfect for a healthy weeknight meal. This dish stars tender white fish fillets—like cod, haddock, or halibut—enveloped in a golden, aromatic crust made from whole wheat breadcrumbs, zesty lemon, and a vibrant trio of fresh herbs: parsley, dill, and thyme. Enhanced by garlic’s natural boldness and the richness of extra virgin olive oil, every bite is bursting with Mediterranean-inspired goodness. Quick to prepare, this dish bakes to perfection in just 20 minutes, delivering flaky, succulent fish with a crisp topping. Serve it alongside a fresh green salad or roasted vegetables for a nutritious and balanced meal that will transport your taste buds straight to the Mediterranean coast. Perfect for health-conscious foodies and anyone seeking an easy, elegant seafood recipe, this dish is a must-try!
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Recipe Information
Ingredients
- 4 fillets white fish fillets (such as cod, haddock, or halibut)
- 2 tablespoons extra virgin olive oil
- 1 large lemon, zest and juice
- 0.25 cup fresh parsley, chopped
- 0.25 cup fresh dill, chopped
- 2 tablespoons fresh thyme, leaves only
- 2 cloves garlic, minced
- 0.5 cup whole wheat breadcrumbs
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 400°F (200°C).
Rinse and pat dry the fish fillets with paper towels to remove excess moisture.
In a small bowl, combine the olive oil, lemon zest, and lemon juice. Mix well.
Brush the fish fillets evenly with the lemon-olive oil mixture, ensuring all sides are coated.
In another bowl, mix the chopped parsley, chopped dill, thyme leaves, minced garlic, breadcrumbs, salt, and pepper until well combined.
Place the fish fillets on a baking sheet lined with parchment paper or a lightly greased baking dish.
Evenly distribute the herb-breadcrumb mixture on top of each fillet, pressing gently to adhere the mixture to the fish.
Bake in the preheated oven for about 18-20 minutes, or until the fish is cooked through and flakes easily with a fork.
Remove the fish fillets from the oven and let them rest for a few minutes before serving.
Serve warm, garnished with additional fresh herbs or lemon wedges if desired.
Nutrition Facts
Calories |
899 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.3 g | 47% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1895 mg | 82% | |
| Total Carbohydrate | 56.5 g | 21% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 4.5 g | ||
| Protein | 93.6 g | 187% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 428 mg | 33% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 2502 mg | 53% | |
*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.
