Mediterranean Diet Crispy Breaded Fish Fillets

Discover the perfect balance of flavor and health with these Mediterranean Diet Crispy Breaded Fish Fillets! This easy-to-follow recipe transforms tender white fish fillets like cod or haddock into a golden, crispy delight thanks to a wholesome crust made from whole wheat breadcrumbs, fresh parsley, and zesty lemon. Marinated in a vibrant blend of olive oil, garlic, oregano, and paprika, each fillet is baked—not fried—for a guilt-free crunch that’s packed with Mediterranean-inspired goodness. Ready in under 40 minutes, this dish is ideal for busy weeknights or light, flavorful dinners. Serve with a fresh salad or roasted vegetables for a complete and nourishing meal that will transport your taste buds straight to the shores of the Mediterranean.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod or haddock)
• 2 tablespoons lemon juice
• 3 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon paprika
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 1 cup whole wheat breadcrumbs
• 2 tablespoons fresh parsley
• 1 whole zest of lemon
• 2 large eggs

Directions

Step 1

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

Step 2

In a shallow dish, mix together lemon juice, 2 tablespoons of olive oil, garlic powder, dried oregano, dried thyme, paprika, salt, and black pepper.

Step 3

Pat the fish fillets dry with paper towels. Dip each fillet into the lemon-olive oil marinade, ensuring it is fully coated.

Step 4

In another bowl, beat the eggs. In a separate shallow bowl, combine the breadcrumbs, chopped fresh parsley, and lemon zest.

Step 5

Dip each marinated fish fillet into the beaten eggs, allowing excess egg to drip off.

Step 6

Press the fish fillet into the breadcrumb mixture, turning to coat both sides thoroughly.

Step 7

Place the breaded fish fillet onto the prepared baking sheet. Repeat with remaining fillets.

Step 8

Drizzle the remaining tablespoon of olive oil over the top of the breaded fillets to promote crispiness.

Step 9

Bake in the preheated oven for 12-15 minutes or until the fish is cooked through and the breadcrumb coating is golden brown and crisp.

Step 10

Serve immediately with lemon wedges and a side of your choice, such as a fresh salad or steamed vegetables.

Nutrition Facts

Serving size	(716.6g)

Amount per serving	% Daily Value*
Calories	1328.4

Total Fat 61.1g	0%
Saturated Fat 11.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 572mg	0%
Sodium 2373.5mg	0%
Total Carbohydrate 90.2g	0%
Dietary Fiber 15.9g	0%
Total Sugars 6.0g
Protein 102.6g	0%

Vitamin D 882IU	0%
Calcium 239.5mg	0%
Iron 11.3mg	0%
Potassium 1879.1mg	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: 41.6%

Protein: 31.1%

Carbs: 27.3%