Mediterranean Diet Crispy Breaded Fish

Delight your taste buds with this Mediterranean Diet Crispy Breaded Fish—a heart-healthy and flavor-packed twist on a classic favorite. Featuring tender white fish fillets like cod or halibut, coated in a golden crust of whole wheat breadcrumbs infused with fresh parsley, garlic powder, and smoky paprika, this recipe delivers crispiness without compromise. A squeeze of fresh lemon and a drizzle of olive oil elevate the dish with a vibrant Mediterranean touch, while a quick stovetop sear followed by a short oven bake ensures perfectly flaky fish with every bite. Ready in just 30 minutes, this dish is the ideal nutritious dinner for seafood lovers, satisfying both your craving for crunch and your focus on wholesome ingredients. Serve with lemon wedges and your favorite Mediterranean sides for a complete meal bursting with flavor!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (such as cod or halibut)
• 3 tablespoons Olive oil
• 1 whole Lemon
• 1 cup Whole wheat breadcrumbs
• 2 tablespoons Fresh parsley
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 whole Egg

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2

In a shallow bowl, whisk the egg until beaten.

Step 3

In another shallow bowl, combine the whole wheat breadcrumbs, chopped fresh parsley, garlic powder, paprika, salt, and black pepper.

Step 4

Pat the fish fillets dry with a paper towel. Squeeze the lemon juice over the fillets and then dip each one into the beaten egg, making sure both sides are coated.

Step 5

Press each egg-coated fish fillet into the breadcrumb mixture, ensuring an even coating on all sides.

Step 6

Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, add the breaded fish fillets and cook for 2-3 minutes on each side until the breadcrumbs are golden brown.

Step 7

Transfer the fish fillets to the lined baking sheet and drizzle with the remaining tablespoon of olive oil.

Step 8

Bake in the preheated oven for about 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 9

Serve immediately with lemon wedges and optionally garnish with additional parsley.

Nutrition Facts

Serving size	(687.1g)

Amount per serving	% Daily Value*
Calories	1365.5

Total Fat 61.6g	0%
Saturated Fat 10.8g	0%
Polyunsaturated Fat 5.8g
Cholesterol 396mg	0%
Sodium 2328.0mg	0%
Total Carbohydrate 90.6g	0%
Dietary Fiber 15.2g	0%
Total Sugars 5.9g
Protein 111.7g	0%

Vitamin D 848IU	0%
Calcium 224.5mg	0%
Iron 9.9mg	0%
Potassium 1819.0mg	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: 40.7%

Protein: 32.8%

Carbs: 26.6%