Baked Panko-Crusted Fish Fillets

By Diana Rattray

Updated 06/13/19

Baked Panko-Crusted Fish Fillets
The Spruce
  • Total: 35 mins
  • Prep: 15 mins
  • Cook: 20 mins
  • Yield: 1 1/2 Pounds (4 Servings)
Nutritional Guidelines (per serving)
493 Calories
17g Fat
41g Carbs
44g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
×
Nutrition Facts
Servings: 1 1/2 Pounds (4 Servings)
Amount per serving
Calories 493
% Daily Value*
Total Fat 17g 22%
Saturated Fat 4g 20%
Cholesterol 308mg 103%
Sodium 1003mg 44%
Total Carbohydrate 41g 15%
Dietary Fiber 5g 17%
Protein 44g
Calcium 171mg 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.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Prepare this easy baked fish with haddock, catfish, tilapia, pollock, cod, flounder, or other mild fish fillets. 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.

Panko crumbs are specialized breadcrumbs that keep their shape and crispiness. The unique breadcrumbs originated in Japan, and they now enjoy worldwide popularity because they absorb less grease or oil than plain breadcrumbs. Panko breadcrumbs are an excellent choice for all kinds of uses, not only for fried foods but as a casserole topping or filler for meatloaf and meatballs. If you don't have panko crumbs, feel free to substitute toasted bread crumbs, crushed melba toast, or cracker meal.

Serve the crispy baked fish with lemon wedges and remoulade sauce or tartar sauce on the side, along with coleslaw and fries or roasted potatoes.

Ingredients

  • 1 1/2 pounds fish fillets (e.g., haddock, cod, catfish, pollock, or similar mild white fish)
  • Kosher salt (to taste)
  • Pepper (to taste)
  • 1 cup panko breadcrumbs (unseasoned)
  • 2 tablespoons parsley (finely chopped)
  • 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
  • Optional: tartar sauce or remoulade sauce (for serving)

Steps to Make It

  1. Heat the oven to 425 F.

  2. Line a rimmed baking sheet with aluminum foil or parchment paper and then spray it with nonstick cooking spray.

    line baking sheet
     The Spruce

  3. Cut the fish fillets into 6-ounce portions.

    prep fish

  4. Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.

    season fish
     The Spruce

  5. In a wide bowl, combine the panko crumbs and the parsley.

    combine panko crumbs and parsley
     The Spruce

  6. Put the flour in a wide, shallow bowl.

    prep flour
     The Spruce

  7. In another bowl, whisk the eggs or egg substitute with the Cajun seasonings and mayonnaise.

    prep eggs
     The Spruce

  8. Dip the fish fillets in the plain flour, coating each piece thoroughly.

    dip fish in flour
     The Spruce

  9. Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help crumbs adhere to the fish. Repeat with the remaining fish.

    dip fish in egg mixture
     The Spruce

  10. Arrange the crumb-coated fish on the prepared baking sheet.

    put fish on baking sheet
     The Spruce

  11. 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.

    cook fish
     The Spruce

  12. Meanwhile, cut the lemon into four wedges.

    cut lemon wedges
     The Spruce

  13. Serve the baked fish fillets with the lemon wedges and tartar sauce or remoulade sauce.

    Variations

    • Add 1/4 teaspoon of cayenne pepper, some Sriracha sauce, or a dash of your favorite hot pepper sauce to the egg mixture for additional spicy flavor.
    • Replace the Cajun or Creole seasoning with a seasoned salt blend or salt-free seasoning.
    • Sprinkle the fish fillets lightly with garlic powder along with the salt and pepper.
    • Add 1/4 cup of grated Parmesan cheese to the panko breadcrumbs.