Oven Panfish
Oven panfish offers a delicate, flaky texture with fresh herbs and a crispy breadcrumb topping, perfect for light, flavorful meals suitable for seafood lovers and family dinners.
Ingredients
Instructions
- Mix the minced parsley and minced shallots together and sprinkle on the bottom of a Pyrex baking dish.
- Place the fish fillets on top of the herb mixture.
- Pour the white cooking wine over the fish.
- Mix the breadcrumbs, salt, pepper, cayenne, and dill seed.
- Sprinkle the breadcrumb mixture over the fish.
- Dot with butter or margarine if desired.
- Bake, uncovered, in a 500° F oven for 5 to 10 minutes or until the fish flakes.
- Baste the fish with pan juices during baking.
Tips & Substitutions
For added flavor, consider using fresh herbs like dill or thyme along with the parsley and shallots. If you don't have white cooking wine, a splash of lemon juice or vegetable broth can work as a substitute. To make it gluten-free, use crushed gluten-free crackers instead of breadcrumbs. Keep an eye on the fish as cooking times may vary depending on thickness.
Serving Suggestions
This oven panfish pairs beautifully with a side of steamed vegetables or a fresh green salad. For a heartier meal, serve it alongside roasted potatoes or rice. A squeeze of fresh lemon juice enhances the flavors, and for a delightful twist, consider serving it with a side of Celery Spread for added zing.
Storage & Reheating
Store any leftover panfish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F for about 10 minutes to ensure it stays moist. Avoid reheating in the microwave, as it may dry out the fish.
Nutrition & Diet Analysis (per serving)
Each serving of Oven Panfish contains roughly 162 calories, with 6g protein, 32g carbohydrates, and 2g fat. It is an excellent source of vitamin C (43% of the Daily Value), iron (27% of the Daily Value), and dietary fiber (22% of the Daily Value), and a good source of potassium and vitamin A. Note that it is relatively high in sodium, at 580mg per serving (25% 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 make sure to thaw them completely before preparing the dish. Pat them dry to ensure they cook evenly and absorb the flavors of the herbs and wine.
What can I substitute for the breadcrumbs?
If you need a substitute for breadcrumbs, you can use crushed cornflakes or panko for a crunchier topping. Alternatively, ground oats or almond flour can also work well for a gluten-free option.
How do I know when the fish is done cooking?
The fish is done when it flakes easily with a fork and appears opaque. Cooking time may vary, but generally, it should take about 5 to 10 minutes at 500°F. Keep an eye on it to avoid overcooking.
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).