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!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

In a shallow dish, combine the panko breadcrumbs, Parmesan cheese, garlic powder, paprika, dried parsley, salt, and black pepper. Mix well.

Step 3

In another shallow dish, beat the eggs until smooth.

Step 4

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.

Step 5

Transfer the egg-coated fillet into the breadcrumb mixture, pressing gently to ensure the breadcrumbs adhere to all sides. Repeat with the remaining fillets.

Step 6

Place the breaded fish fillets onto the prepared baking sheet, leaving some space between each fillet for even cooking.

Step 7

Lightly spray the tops of the breaded fillets with olive oil spray. This will help them achieve a golden, crispy crust in the oven.

Step 8

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.

Step 9

Remove the fish from the oven and let it rest for 2-3 minutes. Serve immediately with lemon wedges on the side.

Nutrition Facts

Serving size	920.7 grams (920.7g)

Amount per serving	% Daily Value*
Calories	1070

Total Fat 25.50g	33%
Saturated Fat 8.40g	42%
Polyunsaturated Fat NaNg
Cholesterol 730mg	243%
Sodium 2415mg	105%
Total Carbohydrate 51.80g	19%
Dietary Fiber 5.70g	20%
Total Sugars 6.90g
Protein 164.90g	330%

Vitamin D 1441IU	7204%
Calcium 478mg	37%
Iron 8mg	42%
Potassium 2424mg	52%

*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: 20.9%

Protein: 60.2%

Carbs: 18.9%