|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 11g||14%|
|Saturated Fat 2g||12%|
|Total Carbohydrate 26g||10%|
|Dietary Fiber 2g||6%|
|Total Sugars 2g|
|Vitamin C 3mg||13%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Panko-crusted fish is delicious when baked in the oven, and the beauty of this recipe is that it's versatile. It will work with any mild fish fillet, including catfish, cod, flounder, haddock, pollock, and tilapia. The panko crumb coating keeps the fish fillets crisp, and the oven makes cooking a breeze in this light and tasty alternative to fried fish. Perfect for a quick weeknight meal, it takes right around 30 minutes from start to finish.
Panko crumbs are specialized breadcrumbs that keep their shape and crispiness. They are larger and less crumbly than typical breadcrumbs and absorb less grease and oil. For this recipe, if you don't have panko, feel free to substitute toasted breadcrumbs, crushed melba toast, or cracker meal.
Click Play to See These Panko-Crusted Fish Fillets Come Together
1 1/2 pounds fish fillets, such as haddock, cod, catfish, pollock, or similar mild white fish
Kosher salt, to taste
Freshly ground black pepper, to taste
1 cup panko breadcrumbs (unseasoned)
2 tablespoons finely chopped parsley
1/4 cup all-purpose flour
2 large eggs (or 1/2 cup egg substitute)
1 teaspoon Cajun seasoning (or Creole)
2 tablespoons mayonnaise
1 lemon, quartered, for serving, optional
Tartar sauce, for serving, optional
Remoulade sauce, for serving, optional
Gather the ingredients. Heat the oven to 425 F.
Line a rimmed baking sheet with aluminum foil or parchment paper and then spray it with nonstick cooking spray.
Cut the fish fillets into 6-ounce portions.
Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.
In a wide bowl, combine the panko breadcrumbs and parsley.
Put the flour in another wide, shallow bowl.
In a third bowl, whisk the eggs or egg substitute with the Cajun seasoning and mayonnaise.
Dip the fish fillets in the plain flour, coating each piece thoroughly.
Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help the crumbs adhere to the fish. Repeat with the remaining fish.
Arrange the crumb-coated fish on the prepared baking sheet.
Bake for about 16 to 20 minutes, or until the fish flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets. Serve the baked fish fillets with the lemon wedges and tartar sauce or rémoulade sauce.
- Add 1/4 teaspoon of cayenne pepper, some Sriracha sauce, or a dash of your favorite hot pepper sauce to the egg mixture for a little extra spice.
- Replace the Cajun or Creole seasoning with a seasoned salt blend or salt-free seasoning.
- Sprinkle the fish fillets lightly with garlic powder and/or onion powder along with the salt and pepper.
- Add 1/4 cup of grated Parmesan cheese to the panko breadcrumbs.
- Swap parsley for cilantro, and change the seasoning to ground cumin, paprika, and/or coriander.
How to Store and Reheat
Any leftovers will keep in the fridge for three to four days. Remove the fish from the fridge and let it come to room temperature while the oven heats to 350 F. Put the fish on a baking sheet and reheat for 10 to 15 minutes.
Should Fish Be Thawed Before Baking?
Frozen fish needs to be defrosted before baking to ensure evenly cooked fillets. That is especially true in a recipe like this because the breading will not stick to frozen fish. The best method is to place the packaged fillets in the refrigerator. For a quicker thaw, seal the fish in a plastic bag and let it sit in a bowl of cold water (never use hot or warm water). Change the water every 30 minutes until the fish is thoroughly thawed, then prepare and cook it immediately.