Name: Baked Herb-Crusted Fish Fillet
Ingredients: Fish Fillets: 4 (about 6 ounces each) of firm white fish like cod, haddock, snapper, or tilapia. Choose fresh or frozen (thawed) fillets, ensuring they are skinless and boneless for easy preparation and cooking.; Breadcrumbs: 1 cup of panko breadcrumbs. Panko offers a lighter, crispier texture compared to regular breadcrumbs, creating a more delightful crust.; Fresh Herbs: 1/4 cup each of chopped fresh parsley, dill, and chives. Fresh herbs are key to the vibrant flavor profile of this dish. You can also experiment with other herbs like thyme, rosemary, or oregano based on your preference.; Garlic: 2 cloves, minced. Fresh garlic adds a pungent and aromatic depth to the herb crust, complementing the delicate fish.; Lemon: 1 large, zested and juiced. Lemon zest provides bright, citrusy notes to the herb crust, while lemon juice adds acidity and helps to tenderize the fish.; Olive Oil: 1/4 cup extra virgin olive oil. Olive oil binds the breadcrumbs and herbs together, creating a moist and flavorful crust. It also adds healthy fats and richness to the dish.; Parmesan Cheese: 1/4 cup grated Parmesan cheese (optional). Parmesan cheese adds a salty, savory, and slightly nutty flavor to the crust. It also helps with browning and crisping.; Salt and Black Pepper: To taste. Essential seasonings to enhance all the flavors and balance the dish. Kosher salt and freshly ground black pepper are recommended for best results.; Optional additions for extra flavor: Red pepper flakes (for a touch of heat), dried oregano or thyme (if fresh herbs are limited), a pinch of garlic powder or onion powder (to enhance the garlic flavor), or a drizzle of white wine (to deglaze the pan and add complexity to the sauce, if making one).

Ingredients

Fish Fillets: 4 (about 6 ounces each) of firm white fish like cod, haddock, snapper, or tilapia. Choose fresh or frozen (thawed) fillets, ensuring they are skinless and boneless for easy preparation and cooking.
Breadcrumbs: 1 cup of panko breadcrumbs. Panko offers a lighter, crispier texture compared to regular breadcrumbs, creating a more delightful crust.
Fresh Herbs: 1/4 cup each of chopped fresh parsley, dill, and chives. Fresh herbs are key to the vibrant flavor profile of this dish. You can also experiment with other herbs like thyme, rosemary, or oregano based on your preference.
Garlic: 2 cloves, minced. Fresh garlic adds a pungent and aromatic depth to the herb crust, complementing the delicate fish.
Lemon: 1 large, zested and juiced. Lemon zest provides bright, citrusy notes to the herb crust, while lemon juice adds acidity and helps to tenderize the fish.
Olive Oil: 1/4 cup extra virgin olive oil. Olive oil binds the breadcrumbs and herbs together, creating a moist and flavorful crust. It also adds healthy fats and richness to the dish.
Parmesan Cheese: 1/4 cup grated Parmesan cheese (optional). Parmesan cheese adds a salty, savory, and slightly nutty flavor to the crust. It also helps with browning and crisping.
Salt and Black Pepper: To taste. Essential seasonings to enhance all the flavors and balance the dish. Kosher salt and freshly ground black pepper are recommended for best results.
Optional additions for extra flavor: Red pepper flakes (for a touch of heat), dried oregano or thyme (if fresh herbs are limited), a pinch of garlic powder or onion powder (to enhance the garlic flavor), or a drizzle of white wine (to deglaze the pan and add complexity to the sauce, if making one).

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Instructions

Preheat Your Oven and Prepare Baking Sheet: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil. This prevents the fish from sticking and makes cleanup easier. Parchment paper is especially helpful for delicate fish fillets.
Prepare the Fish Fillets: Pat the fish fillets dry with paper towels. Removing excess moisture ensures a better crust and prevents the fish from steaming instead of baking. Season both sides of the fillets generously with salt and black pepper. Don’t be shy with the seasoning, as it’s crucial for flavorful fish.
Make the Herb Crust Mixture: In a medium-sized bowl, combine the panko breadcrumbs, chopped fresh parsley, dill, and chives. Add the minced garlic, lemon zest, grated Parmesan cheese (if using), and olive oil. Mix everything together thoroughly with a fork or your hands until the breadcrumbs are evenly moistened and the mixture is crumbly but holds together when pressed. The olive oil should bind the dry ingredients into a cohesive mixture.
Apply the Herb Crust to the Fish: Place the seasoned fish fillets on the prepared baking sheet. Evenly distribute the herb crust mixture over the top of each fillet, gently pressing it down to adhere. You want a generous layer of crust to cover the fish completely, but not so thick that it doesn’t cook through.
Bake the Fish: Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork. The cooking time will vary depending on the thickness of your fish fillets. Thicker fillets will require slightly longer baking time. The herb crust should be golden brown and crispy, and the fish should be opaque and moist. Avoid overbaking, as it can make the fish dry.
Finish with Lemon Juice: Once the fish is cooked, remove it from the oven and immediately squeeze fresh lemon juice over the top of each fillet. The lemon juice adds a final touch of brightness and acidity, enhancing the flavors and keeping the fish moist.
Rest and Serve: Let the fish rest for a minute or two before serving. This allows the juices to redistribute, resulting in more tender and flavorful fish. Serve immediately while the fish is hot and the crust is crispy.

Nutrition

Serving Size: one normal portion
Calories: 450
Protein: 40g