Soy-Free Herb-Crusted Baked Fish Fillet

Elevate your dinner table with this Soy-Free Herb-Crusted Baked Fish Fillet recipe, a delightful combination of flaky white fish and a crispy, flavorful herb-infused crust. This recipe is perfect for those avoiding soy, offering a vibrant mix of fresh parsley, dill, thyme, and zesty lemon for a bright, aromatic finish. The fish is baked to golden perfection, delivering a healthier alternative to frying while keeping the fillets juicy and tender. A light drizzle of olive oil ensures a satisfyingly crispy texture, complemented by a squeeze of lemon for a citrusy burst with every bite. With just 15 minutes of prep time and simple, wholesome ingredients, this dish is an easy yet elegant choice for weeknight dinners or special occasions. Serve it with your favorite side dish, and enjoy a meal that's as nutritious as it is delicious!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod or haddock)
• 1 cup breadcrumbs
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh dill, chopped
• 1 tablespoon fresh thyme, chopped
• 1 teaspoon lemon zest
• 1 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons olive oil
• 1 large egg
• 4 pieces lemon wedges, for serving

Directions

Step 1

Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly oil it to prevent sticking.

Step 2

In a shallow bowl, combine the breadcrumbs, chopped parsley, dill, thyme, lemon zest, garlic powder, salt, and black pepper. Mix the ingredients well to create the herb crust mixture.

Step 3

In another bowl, beat the egg until blended. This will be used to help the herb crust adhere to the fish.

Step 4

Pat the fish fillets dry with a paper towel to remove any excess moisture.

Step 5

Dip each fish fillet in the beaten egg, ensuring it is completely coated.

Step 6

Press each fish fillet into the herb crust mixture, coating both sides evenly and pressing gently to ensure it sticks well.

Step 7

Place the coated fish fillets on the prepared baking sheet.

Step 8

Drizzle the olive oil evenly over the tops of the herb-crusted fish fillets to enhance browning and crisping during baking.

Step 9

Bake in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and the crust is golden brown.

Step 10

Serve hot with lemon wedges on the side for squeezing over the fish just before eating.

Nutrition Facts

Serving size	(670.1g)

Amount per serving	% Daily Value*
Calories	1130.6

Total Fat 44.6g	0%
Saturated Fat 7.9g	0%
Polyunsaturated Fat 4.6g
Cholesterol 419.5mg	0%
Sodium 3231.9mg	0%
Total Carbohydrate 93.8g	0%
Dietary Fiber 7.6g	0%
Total Sugars 10.8g
Protein 95.7g	0%

Vitamin D 853.8IU	0%
Calcium 192.0mg	0%
Iron 8.6mg	0%
Potassium 1567.3mg	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: 34.6%

Protein: 33.0%

Carbs: 32.4%