Herb-crusted fish
Discover a delightful and easy Herb-Crusted Fish recipe featuring tender white fish coated in a flavorful herb and lemon zest crust. Paired with crispy, oven-roasted potatoes, this dish is perfect for a healthy weeknight dinner. Only a few simple ingredients and steps for a meal that’s both delicious and nutritious!
- 17 May 2024
- Cook time 20 min
- Prep time 20 min
- 4 Servings
- 6 Ingredients
Herb-crusted fish is a delightful and healthy dish that pairs perfectly with roasted potatoes. This recipe combines zesty lemon, aromatic garlic, and a crispy herb crust to elevate the flavor of tender, flaky white fish. It's perfect for a nutritious dinner, packed with protein and low in fat.
Ingredients:
Instructions:
- Preheat the oven to 400°F (200°C).
- Wash, peel, and cut the potatoes into even-sized wedges.
- Place the potato wedges in a pot of salted water and bring to a boil. Cook for 10 minutes or until just tender. Drain and set aside.
- While the potatoes are parboiling, in a small bowl, combine the lemon zest and minced garlic. This will be your herb mixture.
- Pat the fish fillets dry with a paper towel.
- Lightly coat each fillet with flour, ensuring an even layer. Shake off any excess flour.
- Press the herb mixture onto the top of each fillet, using your fingers to press it in and ensure it sticks.
- Place the fish fillets on a greased, oven-safe baking dish.
- Spray the fish lightly with the cooking spray oil.
- Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and flakes easily with a fork. The herb crust should be golden brown.
- While the fish is baking, spread the parboiled potato wedges on a separate baking sheet.
- Spray lightly with the cooking spray oil and season with a pinch of salt if desired.
- Roast in the oven alongside the fish for about 20-25 minutes, or until golden brown and crispy. Turn them halfway through to ensure even roasting.
- Once the fish and potatoes are done, remove them from the oven.
- Serve the herb-crusted fish fillets hot, alongside the crispy potato wedges.
Tips:
- Ensure the potatoes are cut evenly to promote uniform cooking and crispiness.
- Pat the fish dry before breading to help the crust adhere better.
- Use fresh herbs if possible to enhance the flavor of the coating.
- Preheat the oven for at least 10 minutes to ensure it reaches the right temperature for crisping the crust.
- Line your baking sheet with parchment paper to prevent sticking and for easier cleanup.
The herb-crusted fish, with its flavorful coating and tender flakiness, is sure to become a favorite in your meal rotation. Paired with the crispy roasted potatoes, this dish is a satisfying and balanced option for a wholesome dinner. Enjoy the fresh flavors and simple preparation of this delicious recipe.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 370kcal | 15% |
| Protein | |
| Protein 36g | 24% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 3.42g | 9% |
| Sugar 1.27g | 1% |
| Fat | |
| Fat 10g | 12% |
| Saturated 1.59g | 5% |
| Cholesterol 100mg | - |
| Vitamins | |
| Vitamin A 60ug | 7% |
| Choline 130mg | 24% |
| Vitamin B1 0.39mg | 32% |
| Vitamin B2 0.25mg | 20% |
| Vitamin B3 7mg | 43% |
| Vitamin B6 0.98mg | 58% |
| Vitamin B9 50ug | 12% |
| Vitamin B12 1.70ug | 71% |
| Vitamin C 30mg | 33% |
| Vitamin E 0.36mg | 2% |
| Vitamin K 3.22ug | 3% |
| Minerals | |
| Calcium, Ca 70mg | 5% |
| Copper, Cu 0.31mg | 0% |
| Iron, Fe 1.96mg | 18% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 560mg | 45% |
| Potassium, K 1190mg | 35% |
| Selenium, Se 24ug | 43% |
| Sodium, Na 100mg | 6% |
| Zinc, Zn 2.24mg | 20% |
| Water | |
| Water 240g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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