Kittencal's Low Fat Baked Parmesan Fish Fillets
Elevate your weeknight dinners with Kittencal's Low Fat Baked Parmesan Fish Fillets, a healthy and flavorful recipe that's both easy to prepare and irresistibly delicious. This dish features a crisp, golden topping made with grated Parmesan cheese, panko breadcrumbs, and aromatic spices like paprika, garlic powder, and parsley, creating the perfect balance of crunch and zest. Tender fish fillets, such as cod, tilapia, or haddock, are drizzled with fresh lemon juice before being baked to perfection, keeping the dish light and full of vibrant flavor. With just 10 minutes of prep and a quick 20-minute bake, this low-fat fish recipe is ideal for busy nights when you want a nutritious meal without sacrificing taste. Pair it with a crisp green salad, roasted vegetables, or a squeeze of extra lemon for a satisfying, guilt-free dinner the whole family will love!
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Ingredients
- 4 pieces (about 6 oz each) fish fillets (cod, tilapia, or haddock)
- 2 tablespoons lemon juice
- 0.33 cup Parmesan cheese, grated
- 0.25 cup breadcrumbs (preferably panko for extra crunch)
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon dried parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 as needed olive oil spray or non-stick cooking spray
Directions
Step 1
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or lightly grease it with non-stick spray.
Step 2
Pat the fish fillets dry with paper towels and place them on the prepared baking sheet.
Step 3
Drizzle the fish with lemon juice, ensuring each fillet is evenly coated. Set aside.
Step 4
In a small mixing bowl, combine the Parmesan cheese, breadcrumbs, paprika, garlic powder, dried parsley, salt, and black pepper. Mix well to make the Parmesan coating.
Step 5
Sprinkle the Parmesan mixture evenly over the fish fillets, pressing gently to ensure it adheres to the surface of the fish.
Step 6
Lightly spray the tops of the coated fish fillets with olive oil spray to help the crust crisp up during baking.
Step 7
Place the baking sheet in the preheated oven and bake for 18–20 minutes, or until the fish is opaque and flakes easily with a fork. The topping should be golden brown and crisp.
Step 8
Remove the fish from the oven and let it rest for a minute or two before serving.
Step 9
Serve the baked Parmesan fish fillets with a fresh green salad, steamed vegetables, or a side of lemon wedges for an added burst of flavor.
Nutrition Facts
| Serving size | (774.9g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 862.9 |
| Total Fat 17.2g | 0% |
| Saturated Fat 6.9g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 366.4mg | 0% |
| Sodium 2241.8mg | 0% |
| Total Carbohydrate 28.2g | 0% |
| Dietary Fiber 2.5g | 0% |
| Total Sugars 2.1g | |
| Protein 150.7g | 0% |
| Vitamin D 1360IU | 0% |
| Calcium 460.1mg | 0% |
| Iron 3.6mg | 0% |
| Potassium 2196.6mg | 0% |
Source of Calories