Baked Herb Crusted Fish

Baked Herb Crusted Fish is a delightful and healthy dish featuring tender fish fillets topped with a crispy herb crust, perfect for a light yet satisfying meal. This dish combines fresh herbs and breadcrumbs to create a flavorful experience that pairs beautifully with a side of vegetables or a salad.

Ingredients

• White fish fillets (e.g., cod, tilapia) - 2 fillets (about 200g each)
• Fresh parsley - 2 tablespoons, chopped
• Fresh dill - 1 tablespoon, chopped
• Garlic - 2 cloves, minced
• Lemon zest - 1 teaspoon
• Panko breadcrumbs - 1/2 cup
• Olive oil - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Preheat the oven to 200°C (400°F).
2. In a mixing bowl, combine the chopped parsley, dill, minced garlic, lemon zest, panko breadcrumbs, olive oil, salt, and black pepper. Mix until the ingredients are well combined.
3. Place the fish fillets on a baking sheet lined with parchment paper. Spoon the herb and breadcrumb mixture evenly over the top of each fish fillet, pressing down gently to adhere.
4. Bake the fish in the preheated oven for 15-20 minutes, or until the fish is cooked through and the crust is golden brown.
5. Remove from the oven and let rest for a few minutes before serving. Enjoy your baked herb crusted fish!

Nutrition

• Calories: 320
• Protein: 34 g
• Carbs: 25 g
• Fiber: 1 g
• Sugar: 1 g
• Sodium: 250 mg
• Cholesterol: 80 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids that promote heart health.
• High in protein, which aids in muscle repair and growth.

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