This dish is perfect for those who love flavorful and nutritious meals. It’s high in protein and low in calories, and will satisfy your cravings for something crispy without the need for frying. Enjoy with a side of steamed vegetables or a fresh green salad for a complete meal.
Ingredients
- 4 white fish fillets (such as cod, tilapia, or haddock)
- 1/2 cup of grated Parmesan cheese
- 1/2 cup of whole-wheat breadcrumbs
- 1 teaspoon of garlic powder
- 1 teaspoon of onion powder
- 1 teaspoon of dried oregano
- 1/2 teaspoon of paprika
- Salt and pepper to taste
- 2 tablespoons of olive oil
- Lemon wedges for serving
- Chopped fresh parsley for garnish
Instructions
- Preheat the Oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with cooking spray.
- Prepare the Coating: In a shallow dish, combine the grated Parmesan cheese, breadcrumbs, garlic powder, onion powder, oregano, paprika, salt, and pepper.
- Coat the Fish: Pat the fish fillets dry with paper towels. Brush each fillet with a light coating of olive oil, then press each side into the Parmesan mixture, ensuring an even coating.
- Bake the Fish: Place the coated fish fillets on the prepared baking sheet. Bake in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork and the coating is golden and crispy.
- Serve: Remove from the oven and serve immediately with lemon wedges and a sprinkle of fresh parsley for garnish.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
| Nutrient | Amount |
| Calories | 280 |
| Total Fat | 11g |
| Saturated Fat | 3g |
| Cholesterol | 70mg |
| Sodium | 400mg |
| Total Carbohydrates | 12g |
| Dietary Fiber | 2g |
| Sugars | 1g |
| Protein | 32g |