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Parmesan Crusted White Fish

This quick and easy seafood dinner recipe is made with a garlicky parmesan crusted white fish broiled until light, flaky, and crispy.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 244 kcal
Course: Main Course , Dinner
Cuisine: American

Ingredients

  • 20 ounces firm white fish (such as cod, haddock or tilapia)
  • ⅔ cup panko
  • ⅓ cup grated parmesan
  • 2 tablespoons butter (softened at room temperature)
  • 1 clove garlic (grated)
  • 1 lemon zested and juiced
  • 1 teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon cayenne (optional)

Instructions

    Cup of Yum
  1. Pre-heat oven to 425 degrees and line baking sheet with foil. Spray with cooking spray and place fish fillets on top.
  2. In a small bowl, use a fork to mix together all remaining ingredients except the lemon juice (panko through cayenne.) Gently press mixture on top of the fish filets then bake until fish flakes easily with a fork, about 20 minutes. Drizzle fish with lemon juice before serving.

Nutrition Information

Serving 1filet Calories 244kcal (12%) Carbohydrates 8g (3%) Protein 30g (60%) Fat 10g (15%) Saturated Fat 5g (25%) Cholesterol 83mg (28%) Sodium 909mg (38%) Potassium 615mg (18%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 408IU (8%) Vitamin C 2mg (2%) Calcium 133mg (13%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 244

% Daily Value*

Serving 1filet
Calories 244kcal 12%
Carbohydrates 8g 3%
Protein 30g 60%
Fat 10g 15%
Saturated Fat 5g 25%
Cholesterol 83mg 28%
Sodium 909mg 38%
Potassium 615mg 13%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 408IU 8%
Vitamin C 2mg 2%
Calcium 133mg 13%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.