Baked or Broiled Coated Fish: A Delicious and Healthy Option for Seafood Lovers

Seafood is a great source of lean protein, omega-3 fatty acids, and other essential nutrients that are good for your overall health. And if you're looking for a tasty and healthy seafood option, baked or broiled coated fish is definitely worth trying. This dish is easy to prepare, delicious, and packed with nutrients that can boost your health in many ways. Here's everything you need to know about baked or broiled coated fish and why you should add it to your diet:

What is Baked or Broiled Coated Fish?

Baked or broiled coated fish is a dish that consists of a fish fillet coated with a mixture of breadcrumbs, cheese, and various herbs and spices, then baked or broiled until golden and crispy. The coating adds flavor and texture to the fish while keeping it moist and tender inside. You can use any type of fish for this dish, but some of the most popular options are cod, haddock, salmon, tilapia, and sole.

How to Prepare Baked or Broiled Coated Fish?

Here's a step-by-step guide on how to prepare baked or broiled coated fish:

Ingredients:

  • 4 fish fillets (6-8 ounces each)
  • 1 cup breadcrumbs (seasoned or plain)
  • 1/2 cup grated Parmesan cheese
  • 1 tablespoon chopped fresh parsley
  • 1 tablespoon chopped fresh thyme
  • 1 teaspoon garlic powder
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 2 tablespoons melted butter or olive oil

Instructions:

  1. Preheat an oven to 400°F or set a broiler to high. Line a baking sheet with parchment paper or aluminum foil and lightly grease it with cooking spray or oil.
  2. In a shallow dish, mix together the breadcrumbs, Parmesan cheese, parsley, thyme, garlic powder, black pepper, and salt until well combined.
  3. Brush both sides of each fish fillet with melted butter or olive oil, then dip them into the breadcrumb mixture and press the mixture onto the fish to coat well.
  4. Place the coated fish fillets on the prepared baking sheet and bake or broil them for 12-15 minutes or until the coating is golden and crispy and the fish is cooked through and flaky.

You can serve baked or broiled coated fish with a side of steamed vegetables, a salad, or a grain dish like quinoa or rice. Tartar sauce, lemon wedges, or hot sauce can also be great additions to this dish.

Why Should You Eat Baked or Broiled Coated Fish?

Baked or broiled coated fish is not only delicious but also a healthy option for seafood lovers. Here are some reasons why you should add this dish to your diet:

1. Rich in Protein

Fish is a great source of lean protein, which can help you build and maintain muscle mass, support your immune system, and keep you full and satisfied for longer. A 6-ounce serving of baked or broiled coated fish contains about 35 grams of protein, which is more than half of the recommended daily intake for most adults.

2. High in Omega-3 Fatty Acids

Omega-3 fatty acids are essential fats that your body needs to function properly but cannot produce on its own. Fish, especially fatty fish like salmon, is one of the best sources of omega-3s. Omega-3s can lower inflammation, reduce the risk of heart disease, and improve brain function. A serving of baked or broiled coated salmon contains about 1,800-2,000 milligrams of omega-3s, which is more than the recommended daily intake for adults.

3. Packed with Nutrients

Fish is also a great source of various nutrients that are important for your health, such as vitamin D, vitamin B12, selenium, and potassium. These nutrients play different roles in your body, from supporting bone health to regulating blood pressure. A serving of baked or broiled coated fish can provide you with a significant amount of these nutrients, depending on the type of fish you choose.

4. Low in Calories and Fat

Baked or broiled coated fish is a low-calorie and low-fat dish that can help you maintain a healthy weight and reduce the risk of chronic diseases like diabetes and high blood pressure. One serving of baked or broiled coated fish contains about 250-350 calories and 10-20 grams of fat, depending on the type of fish and the amount of coating used.

Conclusion

Baked or broiled coated fish is a simple yet flavorful and nutritious dish that can satisfy your seafood cravings and benefit your health in many ways. Whether you're a fan of cod, salmon, or tilapia, you can enjoy this dish with your favorite sides and sauces for a delicious and healthy meal. Try this recipe today and discover the joys of baked or broiled coated fish!