Mediterranean Diet Herb-Crusted Baked Fish Fillet

Elevate your weeknight dinners with this flavorful Mediterranean Diet Herb-Crusted Baked Fish Fillet recipe—a delightful blend of simplicity, nutrition, and gourmet flair. Perfectly flaky white fish fillets, such as cod, haddock, or halibut, are enrobed in a vibrant herb-breadcrumb crust made with fresh parsley, dill, thyme, and garlic for an aromatic Mediterranean touch. A bright infusion of lemon zest and juice paired with heart-healthy extra virgin olive oil adds a zesty, mouthwatering finish, while whole wheat breadcrumbs provide a wholesome crunch. Ready in just 35 minutes, this easy baked fish recipe is low in calories, rich in protein, and bursting with fresh flavors, making it ideal for anyone following a healthy Mediterranean diet. Serve it with a side of roasted vegetables or a crisp salad for a complete, nutrient-packed meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 fillets white fish fillets (such as cod, haddock, or halibut)
• 2 tablespoons extra virgin olive oil
• 1 large lemon, zest and juice
• 0.25 cup fresh parsley, chopped
• 0.25 cup fresh dill, chopped
• 2 tablespoons fresh thyme, leaves only
• 2 cloves garlic, minced
• 0.5 cup whole wheat breadcrumbs
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Rinse and pat dry the fish fillets with paper towels to remove excess moisture.

Step 3

In a small bowl, combine the olive oil, lemon zest, and lemon juice. Mix well.

Step 4

Brush the fish fillets evenly with the lemon-olive oil mixture, ensuring all sides are coated.

Step 5

In another bowl, mix the chopped parsley, chopped dill, thyme leaves, minced garlic, breadcrumbs, salt, and pepper until well combined.

Step 6

Place the fish fillets on a baking sheet lined with parchment paper or a lightly greased baking dish.

Step 7

Evenly distribute the herb-breadcrumb mixture on top of each fillet, pressing gently to adhere the mixture to the fish.

Step 8

Bake in the preheated oven for about 18-20 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 9

Remove the fish fillets from the oven and let them rest for a few minutes before serving.

Step 10

Serve warm, garnished with additional fresh herbs or lemon wedges if desired.

Nutrition Facts

Serving size	(683.1g)

Amount per serving	% Daily Value*
Calories	899.0

Total Fat 36.3g	0%
Saturated Fat 5.6g	0%
Polyunsaturated Fat g
Cholesterol 200mg	0%
Sodium 1895.3mg	0%
Total Carbohydrate 56.5g	0%
Dietary Fiber 11.5g	0%
Total Sugars 4.5g
Protein 93.6g	0%

Vitamin D 800IU	0%
Calcium 428.2mg	0%
Iron 13.0mg	0%
Potassium 2501.5mg	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: 35.2%

Protein: 40.4%

Carbs: 24.4%