Crispy Baked Parmesan Herb Fish Fillets
Savor the delightful crunch of our Crispy Baked Parmesan Herb Fish Fillets that combine the rich flavors of Parmesan cheese with fragrant Italian herbs. This lighter alternative to traditional fried fish offers the same satisfying texture without the extra fat, making it perfect for a healthy weeknight dinner. Feel free to use your choice of fish, as this recipe works beautifully with varieties like tilapia, cod, or salmon. With a quick preparation time and easy cleanup, you'll have a delicious meal on the table in less than 30 minutes. Adjust the spices to suit your taste preferences and save any leftover breading for future meals!
N/A
Servings
133
Calories
12
Ingredients
Ingredients
Fish fillets
2 lbs (Use your choice of fish)
Egg whites
2 (Whisked with water)
Water
1 tablespoon (For egg wash)
Dry breadcrumbs
3/4 cup (Use unseasoned for best results)
Grated Parmesan cheese
1/4 cup (Finely grated)
Dried Italian seasoning
3/4 teaspoon (Rubbed between fingers to release flavor)
Dried parsley
2 teaspoons (Dried)
Paprika
1/2 teaspoon (Dried)
Garlic powder
1 teaspoon (Dried)
Seasoning salt
1/2 teaspoon (Adjust for taste)
Fresh ground black pepper
1/2 teaspoon (Freshly ground)
Cayenne pepper
1 pinch (Optional)
Instructions
1
Preheat your oven to 500°F (260°C) and position the oven rack at the lowest level.
2
Prepare your baking sheet by coating it with a generous amount of cooking spray to ensure the fish doesn't stick.
3
In a shallow bowl, whisk the egg whites together with the water until well combined to create an egg wash.
4
In a separate bowl, thoroughly mix the dry breadcrumbs, grated Parmesan cheese, and all the dried seasonings (Italian seasoning, parsley, paprika, garlic powder, seasoning salt, black pepper, and optional cayenne).
5
Begin assembling the fish fillets: Dip each fillet into the egg wash, allowing any excess to drip off.
6
On a plate, sprinkle a small amount of the breadcrumb mixture, then press each fillet firmly into the crumbs. Ensure the coating is packed on by gently pressing it down. Add more breadcrumbs onto the plate if necessary, being careful not to use all the crumbs at once to prevent sogginess.
7
Arrange the breaded fillets on the baking sheet, ensuring they are spaced apart for even cooking.
8
Bake the fish in the preheated oven for approximately 10 minutes, or until the fish flakes easily with a fork. Cooking time may vary based on the thickness of the fillets, so be cautious not to overcook.
Nutrition Information
2.5g
Fat
12.7g
Carbs
16.7g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the primary benefit of the Crispy Baked Parmesan Herb Fish Fillets recipe?
This recipe offers a lighter, healthier alternative to traditional fried fish by providing the same satisfying crunch without the extra fat.
What types of fish are recommended for this recipe?
This recipe is versatile and works beautifully with fish varieties such as tilapia, cod, or salmon.
What oven temperature is required for baking the fish?
The oven should be preheated to 500°F (260°C).
Where should the oven rack be positioned?
The oven rack should be positioned at the lowest level for optimal cooking.
How do I prevent the fish from sticking to the baking sheet?
Coat the baking sheet with a generous amount of cooking spray to ensure the fillets do not stick.
How do I prepare the egg wash for the fish?
In a shallow bowl, whisk 2 egg whites together with 1 tablespoon of water until well combined.
What ingredients make up the breading mixture?
The breading consists of dry breadcrumbs, grated Parmesan cheese, Italian seasoning, dried parsley, paprika, garlic powder, seasoning salt, black pepper, and optional cayenne.
What is the best way to apply the breading to the fillets?
Dip each fillet in the egg wash, then press the fillet firmly into the breadcrumb mixture on a plate to ensure the coating is packed on.
How can I prevent the breadcrumbs from becoming soggy during preparation?
Sprinkle only a small amount of breadcrumbs on the plate at a time rather than using all of them at once.
How long should the fish fillets bake?
Bake the fillets for approximately 10 minutes, though time may vary based on the thickness of the fish.
How can I tell if the fish is fully cooked?
The fish is done when it flakes easily with a fork.
How many calories are in one serving of this fish?
Each serving contains approximately 133 calories.
Is this a low-fat recipe?
Yes, each serving contains only about 2.5g of fat.
What is the protein content of this dish?
This recipe provides 16.7g of protein per serving.
How many carbohydrates are in this recipe?
There are 12.7g of carbohydrates per serving.
Can I make this recipe spicy?
Yes, you can add a pinch of cayenne pepper to the breading mixture for extra heat.
What type of breadcrumbs are recommended?
The recipe suggests using 3/4 cup of unseasoned dry breadcrumbs for the best results.
What kind of Parmesan cheese should I use?
Finely grated Parmesan cheese is recommended for the breading.
How should I handle the Italian seasoning for better flavor?
Rub the dried Italian seasoning between your fingers before adding it to the mix to release its flavor.
How much fish does this recipe require?
The recipe calls for 2 lbs of fish fillets.
Is this recipe suitable for a quick weeknight dinner?
Absolutely, the meal can be prepared and on the table in less than 30 minutes.
What kind of parsley is used in the breading?
The recipe uses 2 teaspoons of dried parsley.
Can I save leftover breading for later use?
Yes, any leftover breading can be saved for future meals.
Does the recipe use fresh or dried garlic?
The recipe specifies 1 teaspoon of dried garlic powder.
Is the black pepper used freshly ground?
Yes, the recipe calls for 1/2 teaspoon of fresh ground black pepper.
How much paprika is included in the seasoning?
The breading includes 1/2 teaspoon of dried paprika.
What is the serving size for this recipe?
The serving size is not specifically defined, but the recipe uses 2 lbs of fish.
Is the salt used a specific type?
The recipe uses 1/2 teaspoon of seasoning salt, which can be adjusted to taste.
Are whole eggs used for the wash?
No, only the egg whites from 2 eggs are used to keep the dish lighter.
What are the primary tags for this recipe?
Key tags include healthy, low fat, baked fish, parmesan, quick meal, and easy recipe.