Healthy Breaded Baked Fish

Tender baked fish coated in a very simple blend of breadcrumbs, parmesan, olive oil, and parsley. No eggs needed. These fish fillets have a lovely light texture with accents of that crispy, Italian-style coating. Thank you nonna for the recipe.

How To MakeDiet Type: Classic

Freeze For 4 months

Best by 3-4 days

Shopping List

2 (6 ounce) white fish fillets (Note 1)
1/4 cup finely-ground unseasoned breadcrumbs (store-bought or homemade)
2 tablespoons olive oil
1 tablespoon grated parmigiano reggiano
1 tablespoon fresh parsley, chopped
salt and black pepper, to taste

Instructions

Step 1: Preheat the oven to 375°F. Line a baking sheet with foil.
Step 2: Stir together the breadcrumbs, parmesan, parsley, salt, and pepper and transfer to a plate.
Step 3: Rinse and pat the fish dry. Set up an assembly line of the seasoned crumbs and the olive oil in 2 separate plates. Dredge each fish fillet in the olive oil first, making sure to coat all sides and let the excess oil drip off. Then place the fish in the crumb plate and coat it entirely with the crumbs. Place the breaded fish on the lined baking sheet. Continue this process with all remaining fillets, adding more oil or seasoned crumbs as needed for the dimensions of your fillets. Sprinkle any extra seasoned crumbs and/or oil over the top of the fillets.
Step 4: Bake the fillets for 22 to 25 minutes, or until cooked through and flaky. 22 to 25 minutes is perfect for a medium-thick fillet, such as tilapia. Thinner fish like sole will need less time, about 15 minutes. I like to flip the fish over in the last 10 minutes of cooking, but it is not necessary for fragile fish such as sole.
Serve: Enjoy your fish with optional lemon juice and olive oil drizzled over the top.

Recipe Notes

Note 1: Sea bass, tilapia, halibut, and sole all work well here. I've found cod and haddock to be a bit too flaky for this recipe. If you prefer to use swordfish, try this Sicilian Breaded Swordfish.

Nutrition

Serves 2
Calories Per Serving: 350			DAILY VALUE %
Total Fat 21g	32%	Protein 32g	64%
Total Carbohydrate 10g	3%	Net Carbohydrate 9g
Fiber 1g	4%	Potassium 103mg	3%
Vitamin A	3%	Vitamin C	7%
Calcium	15%	Iron	4%

Nutritional information is for 1 (6 ounce) tilapia fillet. Calculated using Simple Mills crushed crackers as breadcrumbs.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

Tender baked fish coated in a very simple blend of grain-free breadcrumbs, non-dairy parmesan, olive oil, and parsley. No eggs needed. These fish fillets have a lovely light texture with accents of that crispy, Italian-style coating. Thank you nonna for the recipe.

How To MakeDiet Type: Paleo

Freeze For 4 months

Best by 3-4 days

Shopping List

2 (6 ounce) white fish fillets (Note 1)
3/4 cup grain-free crackers, such as Simple Mills
2 tablespoons olive oil
1 tablespoon non-dairy parmesan (store-bought or homemade)
1 tablespoon fresh parsley, chopped
salt and black pepper, to taste

Instructions

Step 1: Preheat the oven to 375°F. Line a baking sheet with foil.
Step 2: Pulse the crackers in a food processor until they reach a finely-ground breadcrumb consistency. Measure out 1/4 cup of crumbs. Stir together the 1/4 cup of breadcrumbs, parmesan, parsley, salt, and pepper and transfer to a plate.
Step 3: Rinse and pat the fish dry. Set up an assembly line of the seasoned crumbs and the olive oil in 2 separate plates. Dredge each fish fillet in the olive oil first, making sure to coat all sides and let the excess oil drip off. Then place the fish in the crumb plate and coat it entirely with the crumbs. Place the breaded fish on the lined baking sheet. Continue this process with all remaining fillets, adding more oil or seasoned crumbs as needed for the dimensions of your fillets. Sprinkle any extra seasoned crumbs and/or oil over the top of the fillets.
Step 4: Bake the fillets for 22 to 25 minutes, or until cooked through and flaky. 22 to 25 minutes is perfect for a medium-thick fillet, such as tilapia. Thinner fish like sole will need less time, about 15 minutes. I like to flip the fish over in the last 10 minutes of cooking, but it is not necessary for fragile fish such as sole.
Serve: Enjoy your fish with optional lemon juice and olive oil drizzled over the top.

Recipe Notes

Note 1: Sea bass, tilapia, halibut, and sole all work well here. I've found cod and haddock to be a bit too flaky for this recipe. If you prefer to use swordfish, try this Sicilian Breaded Swordfish.

Nutrition

Serves 2
Calories Per Serving: 355			DAILY VALUE %
Total Fat 21g	33%	Protein 32g	64%
Total Carbohydrate 11g	4%	Net Carbohydrate 9g
Fiber 2g	7%	Vitamin A	3%
Vitamin C	7%	Calcium	12%
Iron	7%

Nutritional information is for 1 (6 ounce) tilapia fillet. Calculated using Simple Mills crushed crackers as breadcrumbs.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

Tender baked fish coated in a very simple blend of almond flour, flax meal, parmesan, olive oil, and parsley. No eggs needed. These fish fillets have a lovely light texture with accents of that crispy, Italian-style coating. Thank you nonna for the recipe.

How To MakeDiet Type: Low-carb

Freeze For 4 months

Best by 3-4 days

Shopping List

2 (6 ounce) white fish fillets (Note 1)
3 tablespoons almond flour or meal
2 tablespoons olive oil
1 tablespoon flax meal
1 tablespoon grated parmigiano reggiano
1 tablespoon fresh parsley, chopped
salt and black pepper, to taste

Instructions

Step 1: Preheat the oven to 375°F. Line a baking sheet with foil.
Step 2: Stir together the almond flour, flax meal, parmesan, parsley, salt, and pepper and transfer to a plate.
Step 3: Rinse and pat the fish dry. Set up an assembly line of the seasoned crumbs and the olive oil in 2 separate plates. Dredge each fish fillet in the olive oil first, making sure to coat all sides and let the excess oil drip off. Then place the fish in the crumb plate and coat it entirely with the crumbs. Place the breaded fish on the lined baking sheet. Continue this process with all remaining fillets, adding more oil or seasoned crumbs as needed for the dimensions of your fillets. Sprinkle any extra seasoned crumbs and/or oil over the top of the fillets.
Step 4: Bake the fillets for 22 to 25 minutes, or until cooked through and flaky. 22 to 25 minutes is perfect for a medium-thick fillet, such as tilapia. Thinner fish like sole will need less time, about 15 minutes. I like to flip the fish over in the last 10 minutes of cooking, but it is not necessary for fragile fish such as sole.
Serve: Enjoy your fish with optional lemon juice and olive oil drizzled over the top.

Recipe Notes

Note 1: Sea bass, tilapia, halibut, and sole all work well here. I've found cod and haddock to be a bit too flaky for this recipe. If you prefer to use swordfish, try this Sicilian Breaded Swordfish.

Nutrition

Serves 2
Calories Per Serving: 357			DAILY VALUE %
Total Fat 24g	38%	Protein 34g	68%
Total Carbohydrate 3g	1%	Net Carbohydrate 1g
Fiber 2g	8%	Potassium 11mg	0%
Vitamin A	3%	Vitamin C	7%
Calcium	6%	Iron	7%

Nutritional information is for 1 (6 ounce) tilapia fillet.

Nutritional Data Disclaimer

The website is written and produced for informational purposes only. The nutritional data on this site has not been evaluated or approved by a nutritionist or the FDA. The data is calculated through a third party online nutritional calculator, and is not guaranteed to be accurate. Although Bravabod does its best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as brands purchased and fluctuations in fresh produce alters the nutritional information in any given meal. For the most accurate nutritional information in a given meal, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator or with the assistance of a licensed medical professional.

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