Blue Fish Or Trout
Delicious baked fish fillets with a crunchy Parmesan coating, perfect for a light, flavorful dinner that pairs well with vegetables or rice.
Ingredients
Instructions
- Rinse and pat dry the fish fillets.
- Dip the fish fillets in beaten egg.
- Roll the fillets in seasoned bread crumbs and Parmesan cheese mixture.
- Place the coated fillets in a baking dish coated with oil or spray.
- Baste the fillets with melted margarine.
- Bake in a 350°F oven until the fish flakes and is cooked through.
Tips & Substitutions
For a crispy texture, ensure the fish fillets are completely dry before dipping in the egg. You can substitute the Parmesan cheese with any hard cheese like Pecorino or even nutritional yeast for a dairy-free option. Consider adding spices like paprika or garlic powder to the bread crumb mixture for extra flavor.
Serving Suggestions
Serve the baked fish alongside a fresh green salad or steamed vegetables for a light meal. It pairs beautifully with a side of lemon butter sauce or tartar sauce for dipping. For a more substantial meal, consider serving it with rice or quinoa. Browse more American recipes for additional inspiration.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets in a preheated oven at 350°F for about 10 minutes, or until heated through, to maintain their crispy coating.
Nutrition & Diet Analysis (per serving)
Each serving of Blue Fish Or Trout contains roughly 205 calories, with 11g protein, 8g carbohydrates, and 14g fat. It is an excellent source of protein (21% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 1318mg per serving (57% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets. Just ensure they are fully thawed and patted dry before proceeding with the recipe. This will help the coating adhere properly.
What can I serve with the fish?
This dish pairs well with a crisp salad, roasted vegetables, or even over a bed of rice. For a more festive option, try serving it as part of a seafood appetizers spread, along with dishes like Crab Hors D'Oeuvre.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and reaches an internal temperature of 145°F. Keep an eye on the color; it should be opaque rather than translucent.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).