Fabulous Baked Fish
Fabulous baked fish offers a crispy, cheesy crust with tender fillets, perfect for a quick, flavorful dinner that suits seafood lovers and those seeking a healthy meal.
Ingredients
Instructions
- Rinse fish fillets; pat dry and set aside.
- In a small bowl, combine Italian bread crumbs, grated Parmesan cheese, and garlic powder.
- Dip each fillet in egg whites, then into the crumb mixture to coat well.
- Arrange fillets in a shallow microwave-proof baking dish with the thickest parts facing outside.
- Cover the dish with a paper towel.
- Cook in the microwave for 8 to 10 minutes.
- Let stand for 2 minutes after cooking.
- Serve with lemon wedges.
Tips & Substitutions
For a crispier coating, consider adding a tablespoon of olive oil to the breadcrumb mixture. You can substitute the fish fillets with any firm white fish like cod or tilapia. If you're short on time, use store-bought seasoned breadcrumbs. To enhance flavor, try adding herbs such as parsley or dill to the crumb mixture. A sprinkle of lemon zest can also elevate the dish.
Serving Suggestions
This fabulous baked fish pairs beautifully with a side of Caesar Salad(Eating Light) to balance its rich flavors. You can also serve it alongside steamed vegetables or a light quinoa salad for a healthy meal. For added zest, serve with lemon wedges or a homemade tartar sauce. A glass of white wine can complement the dish nicely.
Storage & Reheating
Leftover baked fish can be stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish on a microwave-safe plate and cover with a damp paper towel. Heat in the microwave for 30 seconds to 1 minute, checking to avoid overcooking. For a crisp texture, consider reheating in an oven at 350°F for about 10 minutes.
Nutrition & Diet Analysis (per serving)
Each serving of Fabulous Baked Fish contains roughly 230 calories, with 37g protein, 15g carbohydrates, and 2g fat. It is an excellent source of protein (73% of the Daily Value) and calcium (20% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 730mg per serving (32% 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 coating them with the breadcrumb mixture. This will help the coating adhere better and ensure even cooking.
What if I don't have egg whites?
If you don't have egg whites, you can use a mixture of one tablespoon of cornstarch mixed with two tablespoons of water as a binding agent. Alternatively, plain yogurt or milk can also work to help the breadcrumbs stick to the fish.
Can I bake this dish instead of using a microwave?
Yes, you can bake the fish in a preheated oven at 375°F for about 15-20 minutes or until the fish flakes easily with a fork. This method will give you a nice, crispy texture on the outside while keeping the fish moist inside.
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).