Oven Baked French Fish Fillets

Nutriscore Rating: 69/100

Elevate your weeknight dinners with these irresistible Oven Baked French Fish Fillets, a recipe that brings classic French flavors to your table in just 30 minutes. Tender white fish fillets like cod, haddock, or tilapia are generously brushed with a zesty mix of olive oil, lemon juice, Dijon mustard, and garlic, then crowned with a crispy breadcrumb crust infused with Parmesan, fresh parsley, thyme, and paprika. Baked to golden perfection, these fillets offer the perfect balance of flaky, moist fish and a savory, crunchy topping. Easy to prepare and bursting with flavor, this dish is perfect for a light yet satisfying meal. Serve with a wedge of lemon, a vibrant salad, or your favorite steamed vegetables for a restaurant-quality experience right at home.

Recipe Information

• Prep Time: 10 min
• Cook Time: 20 min
• Total Time: 30 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

12 items

• 4 pieces white fish fillets (e.g., cod, haddock, or tilapia)
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• 2 garlic cloves (minced)
• 1 cup breadcrumbs (preferably panko)
• 0.25 cup grated Parmesan cheese
• 2 tablespoons chopped fresh parsley
• 0.5 teaspoon dried thyme
• 0.5 teaspoon paprika
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

📝 Instructions

9 steps

1. Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.

2. Pat the fish fillets dry with paper towels and place them on the prepared baking sheet.

3. In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and minced garlic until well combined.

4. Brush the olive oil mixture generously over the top of each fish fillet, ensuring they are fully coated.

5. In a separate bowl, mix the breadcrumbs, grated Parmesan cheese, chopped parsley, dried thyme, paprika, salt, and black pepper.

6. Evenly sprinkle the breadcrumb mixture over the fish fillets, pressing gently to ensure the topping adheres well.

7. Bake the fish in the preheated oven for 15-20 minutes, or until the fillets are opaque and flake easily with a fork. The breadcrumbs should be golden and crispy.

8. Remove the fish from the oven and let it rest for 2-3 minutes before serving.

9. Serve the oven baked French fish fillets with a wedge of lemon, a side salad, or steamed vegetables. Enjoy!

Nutrition Facts

1 serving (177.7g)

Calories		307
% Daily Value*
Total Fat		11.4 g	15%
	Saturated Fat	2.5 g	12%
	Polyunsaturated Fat	0.0 g
Cholesterol		65 mg	22%
Sodium		708 mg	31%
Total Carbohydrate		22.7 g	8%
	Dietary Fiber	1.6 g	6%
	Total Sugars	2.5 g
Protein		30.0 g	60%
Vitamin D		6.0 mcg	30%
Calcium		117 mg	9%
Iron		2.0 mg	11%
Potassium		432 mg	9%

*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.

Source of Calories

Fat: 406 cal (32.5%%)

Protein: 480 cal (38.4%%)

Carbs: 363 cal (29.0%%)