Janice's Foghorn Fish Dish

Dive into the irresistible flavors of "Janice's Foghorn Fish Dish," a crowd-pleasing baked fish recipe that’s as easy to make as it is impressive to serve. Featuring tender white fish fillets like cod, haddock, or tilapia, this dish is elevated with a zesty lemon and garlic marinade, then topped with a buttery, golden-crisp crust of panko breadcrumbs, parmesan cheese, and fresh parsley. Nestled alongside vibrant zucchini slices and juicy cherry tomatoes, this wholesome one-pan meal is perfect for weeknight dinners or special occasions. Ready in just 35 minutes, it’s a healthy and flavorful way to bring restaurant-quality seafood to your table. Serve it warm with a refreshing salad or a hearty side dish for a complete meal that will leave everyone asking for seconds.

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (cod, haddock, or tilapia)
• 3 tablespoons lemon juice
• 2 tablespoons olive oil
• 3 cloves garlic cloves, minced
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 teaspoon paprika
• 1 cup breadcrumbs (panko preferred)
• 0.5 cup parmesan cheese, grated
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons butter, melted
• 1 large zucchini, thinly sliced
• 1 cup cherry tomatoes, halved

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Lightly grease a baking dish with olive oil or non-stick spray.

Step 3

Pat the fish fillets dry with paper towels and arrange them in a single layer in the baking dish.

Step 4

Drizzle the fish with lemon juice and 1 tablespoon of olive oil, then sprinkle with minced garlic, salt, black pepper, and paprika. Set aside to marinate while preparing the topping.

Step 5

In a small bowl, combine the breadcrumbs, grated parmesan cheese, chopped parsley, and melted butter. Mix thoroughly until the crumbs are evenly coated.

Step 6

Scatter the breadcrumb mixture evenly over the fish fillets, pressing down slightly to adhere.

Step 7

Arrange the sliced zucchini and halved cherry tomatoes around the fish in the baking dish, drizzling them with the remaining 1 tablespoon of olive oil and a pinch of salt and pepper.

Step 8

Place the baking dish in the preheated oven and bake for 18-20 minutes, or until the fish flakes easily with a fork and the breadcrumb topping is golden brown.

Step 9

Remove the dish from the oven and let it rest for 5 minutes before serving.

Step 10

Serve warm, garnished with extra parsley if desired, alongside your favorite side dish or a fresh salad.

Nutrition Facts

Serving size	(1100.7g)

Amount per serving	% Daily Value*
Calories	1419.2

Total Fat 71.8g	0%
Saturated Fat 28.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 302mg	0%
Sodium 3887.7mg	0%
Total Carbohydrate 89.8g	0%
Dietary Fiber 9.5g	0%
Total Sugars 15.4g
Protein 111.7g	0%

Vitamin D 814IU	0%
Calcium 665.1mg	0%
Iron 5.7mg	0%
Potassium 2655.7mg	0%

*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: 44.5%

Protein: 30.8%

Carbs: 24.7%