Parmesan Breaded Fish with Pesto Yoghurt Dip

This parmesan breaded fish is coated in panko and oven baked then served with a pesto yoghurt dip for a quick and healthy dinner that's easy enough for a weeknight but impressive enough to serve to guests.

Since we've been trying to reduce our meat consumption we've been adding a bit more fish into our diet and have been making some really easy and healthy fish recipes like this baked mackerel with salad and flatbreads and super quick salmon tacos.

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Why we love this breaded fish recipe...

I'm actually a huge fish lover and really love how quick it is to cook. It's also so good for you and tastes amazing in so many different cuisines and dishes so I'm always happy to work it into our weekly cooking. 

For this recipe I wanted to go really simple. Breaded fish is a much loved classic so it seemed like a great option for a simple dinner. It would normally be fried but I'm definitely not up for deep frying when I'm trying to get a quick dinner on the table so I went for baking instead.

This gives you time to crack open a bottle of wine, toss some salad leaves with a dressing and whisk together the yoghurt and pesto to make a delicious dip for the fish. Plus using this method keeps it so much healthier than fried fish.

Parmesan panko coated fish

The panko is mixed with plenty of garlic and parsley before quickly dredging the fish through it and then baking for 15 minutes. 

I wanted to keep this meal really simple and so served it with some salad leaves but if you wanted to bulk it out a bit more then you could go classic with some chips or add a few extra vegetables.

Oh, also, I had the fish in a sandwich the next day and it was excellent. A fish sandwich is where it's at.

Parmesan Crispy Fish with Pesto Yoghurt Dip Ingredients:

• Cod Fillets: Or you could use any white fish fillets you like (tilapia, haddock or monkfish would also work!). Use up leftovers in these Thai fish cakes
• Panko: You can buy this in most supermarkets, it's normally in the Asian food section. If you can't find them then you could use normal bread crumbs although the fish won't be as crunchy. Use any leftover panko sprinkled over this aubergine parmigiana
• Parsley: Use plenty of fresh parsley to add a nice freshness
• Garlic: The more the better!
• Parmesan: Grating parmesan into the panko adds so much flavour to the fish 
• Flour and Egg: To get your fish dredge on
• Pesto: To make this recipe super easy just grab a jar of the ready made stuff but if you want to go all out then feel free to make your own! Use up any leftover in these stuffed dough balls
• Yoghurt: I prefer full fat to make it a good dipping texture

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How to make breaded fish:

1. Bread the fish: Heat the oven to 180°C. Mix the panko with parsley, garlic and parmesan. Add flour and egg into separate bowls. Dredge each cod fillet in the flour, then egg then panko mixture and bake for 15 minutes.
2. Make the dip: Mix the pesto and yoghurt together. Serve the fish with the dip and fresh salad leaves.

Equipment you need to make this recipe...

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Recipe Variation Ideas:

• Use chicken instead: If you prefer you could try making this recipe with pounded chicken breasts. Simply follow the method and adjust the cooking times accordingly
• Don't use egg: If you're avoiding egg then you can try breading fish without egg but whisking together 2 tablespoons of milk and 2 tablespoons of oil and then using it to dredge the fish

How long do you bake breaded fish?

This fish takes about 15 minutes to cook in a 180°C/350°F oven until it's flakey and cooked through.

Is breaded fish healthy?

The great thing about this recipe is that there's no frying involved which keeps it on the healthy side, especially when it's served with a big green salad!

How to bread fish?

To bread the fish for this recipe crack your eggs into a small bowl and put your breadcrumbs and seasonings into another one. Sprinkle flour onto a plate and then dredge your fish fillets first in the flour, then the egg, then the breadcrumbs. Repeat with each piece of fish.

Is breaded fish gluten free?

Unfortunately this recipe uses panko breadcrumbs which are not gluten free but lots of shops do now carry gluten free breadcrumbs so if you can get those then you could use them along with gluten free flour to make this recipe gluten free.

Expert tips for making baked breaded fish:

• You can use any firm white fish in this recipe including cod, haddock or tilapia 
• To make this recipe gluten free then use gluten free breadcrumbs or make your own using your favourite gluten free bread
• If you want to switch up the serving of this fish then you could try having it with aioli or even guacamole

Want more? Try these other fish recipes!

• Cajun Salmon Pasta
• One Pot Fish Stew with White Beans
• Smoky Fish Pie
• Oven Cooked Salmon with Tomato & Garlic Sauce
• Tilapia Fish Tacos
• 15 Minute Salmon Burgers with Garlic Yoghurt

Parmesan Breaded Fish with Pesto Yoghurt Dip

This parmesan breaded fish is coated in panko and oven baked then served with a pesto yoghurt dip for a quick and healthy dinner that's easy enough for a weeknight but impressive enough to serve to guests.

5 from 4 votes

Print Pin Rate

Course: Main Course

Cuisine: Mediterranean

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4 servings

Calories: 542kcal

Author: Amy Fulwood

Ingredients

• 4 Cod Fillets
• 100 g Panko Breadcrumbs
• Salt and Pepper
• 2 tablespoon Parsley chopped
• 2 cloves Garlic crushed
• 30 g Parmesan grated
• Plain Flour
• 1 Egg
• 1 tablespoon Pesto
• 4 tablespoon Yoghurt
• Lemon Wedges to serve, if desired

UK Measures - US Measures

Instructions

• Heat oven to 180°C/350°F. Mix the panko, parsley, garlic and parmesan together in a shallow bowl. Sprinkle a little flour onto a plate. Beat the egg in another bowl. Coat a cod fillet in the flour, dip into the egg then coat in the panko mixture and place on a baking sheet. Repeat with the other fillets. Put the fish in the oven for about 15 minutes until cooked through and flakey.
• Mix the pesto and yoghurt together and serve with the fish and a wedge of lemon to squeeze over the fish if desired.

Nutrition Facts

Parmesan Breaded Fish with Pesto Yoghurt Dip

Amount Per Serving

Calories 542 Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 3g15%

Cholesterol 242mg81%

Sodium 607mg25%

Potassium 1964mg56%

Carbohydrates 20g7%

Fiber 1g4%

Sugar 2g2%

Protein 88g176%

Vitamin A 555IU11%

Vitamin C 7.5mg9%

Calcium 248mg25%

Iron 3.3mg18%

* Percent Daily Values are based on a 2000 calorie diet.

Notes

Nutrition information is an estimate and will vary depending on the exact ingredients used.

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