My Special Crispy Baked Fish

Transform your weeknight dinners with "My Special Crispy Baked Fish," a simple yet flavor-packed recipe that's sure to impress. This dish features tender white fish fillets, coated in a golden crust made from panko breadcrumbs, grated Parmesan, and a hint of garlic and paprika for a burst of savory goodness. Unlike traditional frying, this healthy baked fish recipe is oven-roasted to crispy perfection with a quick spray of olive oil, delivering all the crunch without the guilt. Ready in just 35 minutes, it’s an easy, family-friendly dinner idea perfect for busy evenings. Serve with a squeeze of fresh lemon for a zesty finish, and watch as this dish becomes a household favorite. Ideal for seafood lovers seeking a quick and delicious way to enjoy baked fish!

Nutriscore Rating: 66/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (e.g., cod or tilapia)
• 1 cup Panko breadcrumbs
• 0.5 cup Grated Parmesan cheese
• 0.5 cup All-purpose flour
• 1 piece Large egg
• 2 tablespoons Milk
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Paprika
• 1 teaspoon Dried parsley
• 0 as needed Olive oil spray
• 4 pieces Lemon wedges (optional, for serving)

Directions

Step 1

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper or lightly grease it with olive oil spray.

Step 2

Pat the fish fillets dry with paper towels and season both sides with a pinch of salt and pepper.

Step 3

Set up three bowls for the breading process. In the first bowl, combine the all-purpose flour, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper. In the second bowl, whisk together the egg and milk. In the third bowl, mix the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, and dried parsley.

Step 4

Dredge each fish fillet in the flour mixture, making sure to coat it thoroughly, then shake off any excess.

Step 5

Dip the floured fish into the egg mixture, coating both sides evenly.

Step 6

Press the fish into the breadcrumb mixture, ensuring an even coating and gently pressing to adhere the breadcrumbs.

Step 7

Place the breaded fillets onto the prepared baking sheet, leaving space between each piece.

Step 8

Lightly spray the tops of the fish with olive oil spray to help them crisp up in the oven.

Step 9

Bake in the preheated oven for 18-20 minutes, or until the fish is golden brown and flakes easily with a fork.

Step 10

Remove from the oven and let rest for 2 minutes. Serve immediately with optional lemon wedges on the side.

Nutrition Facts

Serving size	700.2 grams (700.2g)

Amount per serving	% Daily Value*
Calories	1053

Total Fat 24.40g	31%
Saturated Fat 10.90g	55%
Polyunsaturated Fat 0.00g
Cholesterol 429mg	143%
Sodium 3708mg	161%
Total Carbohydrate 94.90g	35%
Dietary Fiber 6.00g	21%
Total Sugars 7.30g
Protein 117.70g	235%

Vitamin D 854IU	4270%
Calcium 638mg	49%
Iron 8mg	45%
Potassium 1523mg	32%

*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: 20.5%

Protein: 44.0%

Carbs: 35.5%