Crumb-Topped White Fish with Lemon

Name: Crumb-Topped White Fish with Lemon
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 2 servings
Cuisine: Mediterranean
Ingredients: 1 cup quinoa (uncooked); 2 cup water; 0.5 cup panko breadcrumbs; 2 tablespoon olive oil; 1 clove garlic (minced); 2 tablespoon fresh parsley (chopped); 0.25 teaspoon dried oregano; 2 cod fillets; 1 lemon; 1 cup cherry tomatoes (halved); 0.5 cucumber (diced); 1 tablespoon red wine vinegar; 1 teaspoon salt; 0.5 teaspoon black pepper

Flaky white fish fillets are baked with a savory herbed breadcrumb topping and a squeeze of fresh lemon, complemented by wholesome quinoa and a vibrant tomato-cucumber salad.

Prep: 15 min
Cook: 20 min
Total: 35 min
Servings: 2
Cuisine: Mediterranean
Difficulty: Easy
Cost: $7.22/serving

Dietary

Dairy-Free
Nut-Free
Soy-Free
Egg-Free
Pescatarian
High-Protein
High-Fiber

Ingredients

1 cup quinoa (uncooked)
2 cup water
0.5 cup panko breadcrumbs
2 tablespoon olive oil
1 clove garlic (minced)
2 tablespoon fresh parsley (chopped)
0.25 teaspoon dried oregano
2 cod fillets
1 lemon
1 cup cherry tomatoes (halved)
0.5 cucumber (diced)
1 tablespoon red wine vinegar
1 teaspoon salt
0.5 teaspoon black pepper

Instructions

Preheat oven to 400°F (200°C). First, prepare the quinoa: In a small saucepan, combine 1 cup quinoa and 2 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed and quinoa is fluffy. Set aside.
In a small bowl, combine 1/2 cup panko breadcrumbs, 1 tablespoon olive oil, 1 clove minced garlic, 2 tablespoons chopped fresh parsley, and 1/4 teaspoon dried oregano. Season with 1/4 teaspoon salt and 1/8 teaspoon black pepper; mix well.
Pat 2 each cod fillets dry with paper towels. Season with remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper. Place fillets on a lightly greased baking sheet. Spoon the breadcrumb mixture evenly over the top of each fillet.
Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork, and the breadcrumb topping is golden brown.
While fish bakes, prepare the salad: In a medium bowl, combine 1 cup halved cherry tomatoes, 1/2 each diced cucumber. Whisk together remaining 1 tablespoon olive oil and 1 tablespoon red wine vinegar, then pour over the salad. Toss gently to combine. Season with a pinch of salt and pepper.
Serve the baked fish immediately with a wedge of 1 each lemon, alongside the quinoa and tomato-cucumber salad.

Notes

This dish works well with other white fish like haddock or tilapia. Ensure fish is patted dry for the best crumb adhesion.

Nutrition (per serving)

Calories: 615
Protein: 46.1 g
Carbohydrates: 53.7 g
Fat: 25.4 g
Fiber: 10.2 g
Sodium: 880 mg
Saturated Fat: 4.1 g
Sugar: 5.2 g
Cholesterol: 70 mg