Golden Parmesan Herb-Crusted Fish

This Parmesan-Crusted Baked Fish is a symphony of textures and flavors. The crispy, golden Parmesan crust contrasts beautifully with the tender, flaky fish inside. With a burst of lemon juice adding freshness, this dish is both light and satisfying. It’s the perfect recipe for those nights when you crave something indulgent yet still wholesome.

Not only is this dish quick to prepare, but it’s also versatile. You can serve it with a side of steamed vegetables, a fresh salad, or even some roasted potatoes for a more substantial meal. The blend of Parmesan, herbs, and spices gives the fish a deliciously savory flavor that will have everyone coming back for seconds. Ideal for a family dinner or a special meal for guests, this Parmesan-Crusted Baked Fish is sure to become a regular in your recipe rotation.

Full Recipe:

Ingredients:

• 4 fish fillets (such as tilapia, cod, or haddock)
• 1/2 cup grated Parmesan cheese
• 1/4 cup breadcrumbs
• 1 tablespoon fresh parsley, chopped
• 1 tablespoon fresh lemon juice
• 2 tablespoons olive oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Lemon wedges, for serving

Directions:

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a small bowl, combine the Parmesan cheese, breadcrumbs, chopped parsley, garlic powder, paprika, salt, and pepper.
3. Drizzle the fish fillets with lemon juice and olive oil.
4. Press the Parmesan mixture onto the top of each fish fillet, ensuring an even coating.
5. Place the fillets onto the prepared baking sheet and bake for 12-15 minutes, or until the fish flakes easily with a fork and the crust is golden and crispy.
6. Serve immediately with lemon wedges on the side.

Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes

Kcal: 280 kcal per serving | Servings: 4 servings

Ingredient Spotlight:

• Fish Fillets: Tilapia, cod, or haddock are commonly used in this recipe. They are mild-flavored, flaky white fish that take on the Parmesan crust well. Tilapia is lean and low in fat, while cod and haddock are rich in essential nutrients like omega-3 fatty acids and vitamin B12.
• Parmesan Cheese: Adds a rich, savory flavor and helps create the crispy crust. Parmesan is a hard cheese that melts beautifully, forming a golden, crunchy layer on top of the fish.
• Breadcrumbs: Provide an extra layer of crispiness. You can use panko breadcrumbs for an even crunchier texture. For a healthier twist, use whole wheat breadcrumbs or almond meal if you prefer a gluten-free or low-carb option.
• Lemon Juice: Brightens the dish with its fresh, tangy flavor. It not only enhances the fish’s natural taste but also balances the richness of the Parmesan crust.
• Herbs and Spices: Fresh parsley, garlic powder, and paprika add depth to the flavor profile. Parsley offers a hint of earthiness, while garlic powder and paprika provide warmth and subtle spiciness.

Why This Recipe Works:

• Quick and Easy: This dish is perfect for busy weeknights. It takes only 10 minutes to prep and about 15 minutes to cook, making it a go-to meal when you want something delicious without spending hours in the kitchen.
• Balanced Flavors: The combination of the savory Parmesan cheese, the subtle sweetness of the fish, and the zing from the lemon creates a well-rounded dish. The breadcrumbs and herbs elevate the flavor while providing a delightful crunch.
• Healthy Option: Baking the fish instead of frying keeps it light and healthy. The use of olive oil, a heart-healthy fat, ensures you get a crispy crust without excessive calories. Plus, this recipe is naturally low in carbohydrates, making it suitable for various dietary needs.

How to Choose the Right Fish:

When selecting fish for this recipe, look for fillets that are firm, moist, and have a fresh sea scent. Avoid fish that has a strong “fishy” smell or appears dry around the edges. Fresh fish usually has a mild aroma and a shiny, firm flesh. If fresh fish is not available, high-quality frozen fillets are a great alternative. Just make sure to thaw them properly before cooking.

Nutritional Information:

This Parmesan-Crusted Baked Fish is a nutritious meal that’s not only high in protein but also low in carbs and calories. Each serving (assuming you use tilapia) is approximately 280 kcal. It provides around 25 grams of protein, making it an excellent choice for those who want to maintain a healthy diet while enjoying a flavorful dish. The Parmesan cheese and olive oil add a touch of healthy fats, while the fresh herbs contribute essential vitamins and minerals.

Tips for Success:

1. Choosing the Fish: While the recipe is versatile and can be used with various fish fillets like tilapia, cod, or haddock, choose fresh, firm fillets for the best texture. Thinner fillets will cook faster, so keep an eye on the baking time to avoid overcooking.
2. Achieving the Perfect Crust: To ensure a crispy crust, press the Parmesan mixture firmly onto the fillets. You can also switch to broil mode in the last 1-2 minutes of baking for an extra golden crust. Just watch closely to prevent burning.
3. Customizing the Flavors: Feel free to modify the seasoning to suit your taste. For a spicier kick, add a pinch of red pepper flakes. If you love herbs, you can include fresh thyme or rosemary for an aromatic twist.

Serving Suggestions:

• Side Dishes: This fish pairs beautifully with a variety of sides. Consider serving it with steamed asparagus, roasted baby potatoes, or a fresh garden salad. For a low-carb option, a side of cauliflower rice or zucchini noodles works perfectly.
• Sauces: A simple homemade tartar sauce, garlic aioli, or a drizzle of lemon butter sauce can complement the dish. You can also prepare a fresh salsa with chopped tomatoes, onions, cilantro, and lime juice for a refreshing topping.

Health Benefits:

• Rich in Omega-3s: If you use a fish like cod or haddock, this dish becomes an excellent source of omega-3 fatty acids, which are known for their heart health benefits.
• High Protein: Fish is a lean protein source that helps support muscle growth and repair. This meal is especially great for those on high-protein diets.
• Low in Carbs: With only the breadcrumbs adding a minimal amount of carbs, this dish is suitable for low-carb diets.