Mediterranean Diet Crumbed Fish Fillet

Discover the light and flavorful magic of the Mediterranean Diet with this Crumbed Fish Fillet recipe—a deliciously crispy and healthy twist on seafood. Tender white fish fillets are brushed with a zesty olive oil, lemon, garlic, and parsley mixture, then coated in a golden blend of panko breadcrumbs, Parmesan cheese, and aromatic oregano. Baked to perfection, these fillets are irresistibly crunchy on the outside while remaining moist and flaky inside, all without the need for frying. Packed with heart-healthy ingredients and ready in just 35 minutes, this dish is perfect for a balanced weeknight meal or an elegant dinner party centerpiece. Serve alongside fresh lemon wedges for a burst of brightness that enhances every bite. Whether you're following the Mediterranean Diet or simply craving a wholesome seafood dish, this recipe is sure to satisfy.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 2 cloves garlic cloves, minced
• 2 tablespoons fresh parsley, chopped
• 1 cup panko breadcrumbs
• 0.25 cup grated Parmesan cheese
• 1 teaspoon dried oregano
• 0.5 teaspoon sea salt
• 0.25 teaspoon black pepper
• 4 pieces lemon wedges

Directions

Step 1

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

Step 2

In a small bowl, combine olive oil and fresh lemon juice. Add minced garlic and chopped parsley, stirring to mix well.

Step 3

In a separate shallow dish, combine panko breadcrumbs, grated Parmesan cheese, dried oregano, sea salt, and black pepper.

Step 4

Pat the fish fillets dry with paper towels. Brush each fillet with the olive oil and lemon mixture to coat evenly.

Step 5

Gently press each fillet into the breadcrumb mixture, ensuring an even coating on both sides. Place the fillet on the prepared baking sheet.

Step 6

Repeat for all fish fillets.

Step 7

Drizzle the remaining olive oil mixture over the crumbed fish fillets to enhance crispiness while baking.

Step 8

Bake the fish fillets in the preheated oven for 15-20 minutes, or until the fish is cooked through and the topping is golden brown and crispy.

Step 9

Serve the crumbed fish fillets with fresh lemon wedges on the side for an extra zesty flavor.

Nutrition Facts

Serving size	(577.4g)

Amount per serving	% Daily Value*
Calories	956.8

Total Fat 42.0g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 220mg	0%
Sodium 2088.3mg	0%
Total Carbohydrate 46.6g	0%
Dietary Fiber 3.4g	0%
Total Sugars 5.1g
Protein 96.0g	0%

Vitamin D 800IU	0%
Calcium 367.5mg	0%
Iron 5.4mg	0%
Potassium 1367.3mg	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: 39.9%

Protein: 40.5%

Carbs: 19.7%