Parmesan Fish Fillets
Crisp, golden, and irresistibly flavorful, these Parmesan Fish Fillets are a perfect blend of simplicity and gourmet flair. Succulent white fish like cod or tilapia is coated in a savory crust of grated Parmesan cheese, crunchy breadcrumbs, and seasonings like garlic powder and paprika. Baked to perfection in just 20 minutes, this easy oven-baked recipe delivers a lighter alternative to frying without compromising on texture or flavor. Ideal for weeknight dinners or family gatherings, these fillets pair well with lemon wedges for a zesty finish. With minimal prep and maximum crunch, this dish is a must-try for seafood lovers looking for a quick, wholesome, and satisfying meal.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
- 1 cup Parmesan cheese, grated
- 0.5 cup breadcrumbs (plain or panko)
- 0.5 cup all-purpose flour
- 2 large eggs
- 1 teaspoon garlic powder
- 0.5 teaspoon paprika
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons olive oil or cooking spray
- 4 slices lemon wedges (optional, for serving)
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with cooking spray.
Prepare a three-station breading setup: Place the flour in a shallow dish. In a second shallow dish, beat the eggs until fully mixed. In a third shallow dish, combine the grated Parmesan cheese, breadcrumbs, garlic powder, paprika, salt, and pepper.
Pat the fish fillets dry with paper towels to remove excess moisture. This will help the coating stick better.
Dredge each fillet in the flour, coating both sides and shaking off any excess. Then dip the fillet into the beaten eggs, ensuring it is fully coated. Finally, press the fillet into the Parmesan-breadcrumb mixture, gently pressing down so the coating adheres evenly to both sides.
Place the coated fillets on the prepared baking sheet. Lightly drizzle olive oil over the top or spray with cooking spray for extra crispness.
Bake in the preheated oven for 18-20 minutes, or until the fish is golden brown and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Remove the fillets from the oven and let them rest for 2-3 minutes. Serve warm with optional lemon wedges for a fresh burst of flavor.
Nutrition Facts
Calories |
398 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 6.1 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 173 mg | 58% | |
| Sodium | 1034 mg | 45% | |
| Total Carbohydrate | 24.2 g | 9% | |
| Dietary Fiber | 1.5 g | 5% | |
| Total Sugars | 1.5 g | ||
| Protein | 38.6 g | 77% | |
| Vitamin D | 6.5 mcg | 33% | |
| Calcium | 277 mg | 21% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 467 mg | 10% | |
*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.
