Un Fried Fish
Discover the magic of crispy, flavor-packed white fish without the guilt in this "Un Fried Fish" recipe! Perfectly seasoned with a flavorful crust of panko breadcrumbs, Parmesan cheese, and a tantalizing blend of garlic powder, paprika, and parsley, these golden-baked fillets deliver all the crunch of fried fish with none of the deep frying. Oven-baked to perfection using just a light mist of olive oil spray, this healthy, family-friendly dish is ready in under 35 minutes. Serve these tender, flaky fillets with a refreshing squeeze of lemon for a simple yet irresistible meal that’s perfect for weeknights or casual dinners. Packed with protein and low in fat, it's the ideal guilt-free comfort food!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
- 1 cup panko breadcrumbs
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon garlic powder
- 1 teaspoon paprika
- 1 teaspoon dried parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 2 large eggs, beaten
- 1 as needed olive oil spray
- 4 pieces lemon wedges (for serving)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or aluminum foil and lightly coat it with olive oil spray.
In a shallow dish, combine the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, dried parsley, salt, and black pepper. Mix well.
In another shallow dish, beat the eggs until smooth.
Pat the fish fillets dry with a paper towel to remove any excess moisture. Dip each fillet into the beaten eggs, ensuring it is fully coated.
Transfer the egg-coated fillet into the breadcrumb mixture, pressing gently to ensure the breadcrumbs adhere to all sides. Repeat with the remaining fillets.
Place the breaded fish fillets onto the prepared baking sheet, leaving some space between each fillet for even cooking.
Lightly spray the tops of the breaded fillets with olive oil spray. This will help them achieve a golden, crispy crust in the oven.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork. The crust should be golden and crunchy.
Remove the fish from the oven and let it rest for 2-3 minutes. Serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
309 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.5 g | 8% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 158 mg | 53% | |
| Sodium | 658 mg | 29% | |
| Total Carbohydrate | 32.2 g | 12% | |
| Dietary Fiber | 4.9 g | 17% | |
| Total Sugars | 6.8 g | ||
| Protein | 33.0 g | 66% | |
| Vitamin D | 6.5 mcg | 32% | |
| Calcium | 164 mg | 13% | |
| Iron | 2.4 mg | 14% | |
| Potassium | 696 mg | 15% | |
*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.
