Parmesan Crusted Fish Fillets Oamc

Elevate weeknight dinners with these crispy, golden Parmesan Crusted Fish Fillets, a versatile recipe perfect for fresh meals or make-ahead cooking (OAMC). Tender fish fillets like tilapia, cod, or haddock are coated in a savory crust of parmesan cheese, crunchy breadcrumbs, and aromatic spices, including garlic powder, paprika, and parsley. With a quick dredge through flour, egg, and the flavorful coating, these fillets bake to perfection in just 15 minutes—no frying required! Ideal for prepping in bulk, the recipe also includes instructions for freezing the uncooked, breaded fillets, making it easy to enjoy delicious, flaky fish straight from the freezer on busy days. Pair with a side of roasted vegetables or a crisp salad for a wholesome, satisfying meal that’s both flavorful and family-friendly.

Nutriscore Rating: 64/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Fish fillets (e.g., tilapia, cod, or haddock)
• 1 cup Parmesan cheese, grated
• 0.5 cup Breadcrumbs (panko or regular)
• 0.5 teaspoon Garlic powder
• 0.5 teaspoon Paprika
• 1 teaspoon Dried parsley
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 large Eggs
• 0.5 cup All-purpose flour
• 0 as needed Olive oil spray or cooking spray

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil. Lightly spray with olive oil or cooking spray.

Step 2

Rinse the fish fillets under cold water and pat them dry with paper towels. Set aside.

Step 3

In a shallow bowl, combine the parmesan cheese, breadcrumbs, garlic powder, paprika, dried parsley, salt, and black pepper. Mix well to create the crust mixture.

Step 4

In a second shallow bowl, lightly beat the eggs.

Step 5

In a third shallow bowl, place the all-purpose flour.

Step 6

Dredge each fish fillet first in the flour, coating all sides and shaking off any excess. Next, dip the fillet into the beaten eggs, allowing any excess to drip off. Finally, press the fillet into the parmesan and breadcrumb mixture, ensuring an even coating on both sides. Repeat for all fillets.

Step 7

Arrange the coated fish fillets on the prepared baking sheet, ensuring they do not overlap. Lightly spray the tops of the fillets with olive oil or cooking spray to promote browning.

Step 8

Bake the fillets in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork and the crust is golden brown.

Step 9

If freezing for OAMC, place the uncooked, breaded fillets on a parchment-lined baking sheet and place them in the freezer until solid (about 1-2 hours). Then transfer the frozen fillets to a freezer-safe bag or container. Label with the date and cooking instructions.

Step 10

To cook from frozen, preheat the oven to 400°F (200°C), arrange frozen fillets on a lined baking sheet, and bake for 18-20 minutes or until cooked through and golden.

Nutrition Facts

Serving size	(707.8g)

Amount per serving	% Daily Value*
Calories	1400.7

Total Fat 48.1g	0%
Saturated Fat 21.9g	0%
Polyunsaturated Fat g
Cholesterol 692mg	0%
Sodium 3326.0mg	0%
Total Carbohydrate 90.9g	0%
Dietary Fiber 4.5g	0%
Total Sugars 4.7g
Protein 149.4g	0%

Vitamin D 882IU	0%
Calcium 1080.9mg	0%
Iron 9.7mg	0%
Potassium 1739.1mg	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: 31.1%

Protein: 42.9%

Carbs: 26.1%