Crispy Baked Fish Fillets

Crispy Baked Fish Fillets are a light, oven-baked dish featuring tender white fish coated in a crunchy breadcrumb or panko crust. Common ingredients include cod, haddock, or tilapia fillets, seasoned with herbs, garlic, and lemon, then baked until golden. This preparation is popular in Western cuisines, particularly in British and American home cooking, as a healthier alternative to deep-fried fish.

🍽️ Nutrition at a glance

This dish is high in protein and relatively low in carbohydrates, with moderate fat depending on the coating and any added oils. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie ballpark of 250-350 calories per serving.

Nutrition breakdown

Calories	320 kcal
Protein	28 g
Carbs	12 g
Fat	18 g
Fiber	1 g
Sugar	1 g
Sodium	480 mg
Potassium	420 mg
Phosphorus	250 mg
Selenium	35 mcg
Vitamin B12	2.5 mcg
Niacin (B3)	5 mg
Vitamin D	2 mcg
Calcium	30 mg
Iron	1.2 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

Culturally, baked fish fillets represent a shift towards healthier cooking methods without sacrificing texture, often seen in modern comfort food. Nutritionally, the baking process preserves more nutrients than frying, making it a smart choice for balanced meals.