A gold fork cutting into parmesan breaded fish on a white plate with salad and dip
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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.
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 tbsp Parsley chopped
  • 2 cloves Garlic crushed
  • 30 g Parmesan grated
  • Plain Flour
  • 1 Egg
  • 1 tbsp Pesto
  • 4 tbsp Yoghurt
  • Lemon Wedges to serve, if desired

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.

Notes

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

Nutrition

Calories: 542kcal | Carbohydrates: 20g | Protein: 88g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 242mg | Sodium: 607mg | Potassium: 1964mg | Fiber: 1g | Sugar: 2g | Vitamin A: 555IU | Vitamin C: 7.5mg | Calcium: 248mg | Iron: 3.3mg