Baked Fish with Herbed Breadcrumbs and Broccoli
WHY IT’S LIGHT Because they are baked, these “breaded” fish fillets are lower in fat—and much easier to prepare—than fried versions. Coating only the top of the fish with an herbed breadcrumb mixture also helps. Roasted broccoli makes the perfect seasonal side dish.
Recipe information
Yield
serves 4
Ingredients
Preparation
Step 1
Preheat oven to 425°F, with rack in upper third. On a rimmed baking sheet, drizzle broccoli with 2 tablespoons oil; season with salt and pepper. Toss to combine, then spread in a single layer. Roast until broccoli is tender and lightly browned, tossing halfway through, 15 to 20 minutes.
Step 2
Meanwhile, in a food processor, pulse bread, thyme, 1/4 teaspoon salt, and 1/8 teaspoon pepper until coarse crumbs form. Transfer breadcrumbs to a bowl and stir in butter with a fork.
Step 3
Coat another rimmed baking sheet with remaining 1 tablespoon oil. Arrange fish on sheet and season with salt and pepper. Top each fillet with enough breadcrumbs to coat, pressing firmly to adhere. Bake until fish is opaque throughout and breadcrumbs are golden brown, about 8 minutes. Serve immediately, with broccoli and lemon wedges.
nutrition information
Step 4
(Per Serving)
Step 5
Calories: 344
Step 6
Fat: 18.3g (5g Saturated Fat)
Step 7
Protein: 31.5g
Step 8
Carbohydrates: 15.1g
Step 9
Fiber: 3.3g
