Crusted Chicken or Fish

Crusted Chicken or Fish is a versatile dish where chicken breast or a white fish fillet is coated in a crunchy layer of breadcrumbs, herbs, and spices before being baked or pan-fried. The coating often includes ingredients like panko, Parmesan, garlic, and fresh herbs, creating a flavorful and textured exterior. This preparation method is popular in Western cuisines, particularly in American and European home cooking.

🍽️ Nutrition at a glance

This dish is a high-protein option, with the crust adding some carbohydrates and fat depending on the ingredients used. It provides essential nutrients like protein for muscle repair, and if made with whole-grain breadcrumbs or nuts, it can offer additional fiber and healthy fats. A typical serving (about 4-6 oz) ranges from 300 to 450 calories.

Nutrition breakdown

Calories	320 kcal
Protein	28 g
Carbs	12 g
Fat	18 g
Fiber	1 g
Sugar	1 g
Sodium	450 mg
Potassium	380 mg
Phosphorus	250 mg
Vitamin B12	1.5 mcg
Niacin (B3)	8 mg
Selenium	30 mcg
Vitamin D	1.0 mcg
Magnesium	35 mg
Zinc	2.0 mg

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

💡 What's interesting

The crusted technique is a culinary staple that transforms simple proteins into a satisfying meal, often used to make lean meats or fish more appealing to picky eaters. Nutritionally, it allows for customization—using almond flour or crushed nuts can reduce carbs and increase healthy fats, making it adaptable to various dietary preferences.