Breaded Fish Italian Style

Dairy Free
Health score
27%
Breaded Fish Italian Style
45 min.
4
322kcal

Suggestions


Are you ready to elevate your lunch or dinner with a delightful dish that captures the essence of Italian cuisine? Our Breaded Fish Italian Style is not only a feast for the eyes but also a treat for your taste buds. This dairy-free recipe features tender grouper or perch fillets, perfectly seasoned and coated with a flavorful breadcrumb mixture that includes fresh basil and parsley, bringing a burst of herbaceous goodness to every bite.

In just 45 minutes, you can create a meal that serves four, making it perfect for family gatherings or a cozy dinner with friends. The combination of zesty lemon wedges and a vibrant Tomato-Basil Relish adds a refreshing touch, enhancing the dish's overall appeal. With only 322 calories per serving, you can indulge without the guilt!

Whether you're looking for a satisfying main course for lunch or a light yet fulfilling dinner option, this recipe fits the bill. The crispy exterior of the fish contrasts beautifully with its flaky interior, making it a dish that everyone will love. So, roll up your sleeves and get ready to impress your loved ones with this Italian-inspired delight that’s sure to become a staple in your kitchen!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoons basil fresh chopped
  • tablespoon parsley fresh chopped
  •  garlic cloves minced
  •  lemon wedges 
  • tablespoon olive oil 
  • 24 ounce perch fillets ()
  • 0.1 teaspoon salt 
  • 0.3 teaspoon salt 
  • servings tomato-basil relish 
  • ounce bread white toasted

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven

Directions

  1. Prepare Tomato-Basil Relish; set aside.
  2. Preheat oven to 42
  3. Sprinkle fish with 1/8 teaspoon salt; place on a baking sheet coated with cooking spray.
  4. Place bread in food processor; process until coarsely ground.
  5. Combine breadcrumbs, basil, and next 5 ingredients in a small bowl. Spoon breadcrumb mixture over fish, pressing lightly to coat.
  6. Bake at 425 for 15 minutes or until fish flakes easily when tested with a fork.
  7. Serve with Tomato-Basil Relish and lemon wedges.

Nutrition Facts

Calories322kcal
Protein46.75%
Fat24.81%
Carbs28.44%

Properties

Glycemic Index
66.07
Glycemic Load
5.44
Inflammation Score
-7
Nutrition Score
21.814348034237%

Flavonoids

Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Apigenin
2.16mg
Luteolin
0.36mg
Kaempferol
0.02mg
Myricetin
0.26mg
Quercetin
0.23mg

Nutrients percent of daily need

Calories:322.36kcal
16.12%
Fat:8.65g
13.31%
Saturated Fat:1.41g
8.79%
Carbohydrates:22.32g
7.44%
Net Carbohydrates:17.38g
6.32%
Sugar:10.23g
11.37%
Cholesterol:153.09mg
51.03%
Sodium:862.4mg
37.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.69g
73.37%
Manganese:1.33mg
66.73%
Vitamin B12:3.23µg
53.86%
Phosphorus:362.72mg
36.27%
Selenium:25.02µg
35.74%
Vitamin D:5.1µg
34.02%
Potassium:915.23mg
26.15%
Vitamin C:20.41mg
24.74%
Vitamin K:23.09µg
21.99%
Calcium:217.26mg
21.73%
Fiber:4.94g
19.77%
Vitamin A:942.94IU
18.86%
Iron:2.99mg
16.63%
Vitamin B3:3.31mg
16.56%
Copper:0.29mg
14.55%
Magnesium:58.03mg
14.51%
Vitamin B5:1.4mg
14.03%
Zinc:2.06mg
13.75%
Vitamin B1:0.2mg
13.5%
Vitamin B6:0.25mg
12.65%
Vitamin B2:0.21mg
12.43%
Folate:28.49µg
7.12%
Vitamin E:0.92mg
6.14%
Source:My Recipes