Description
A quick and easy recipe for flaky, crispy fish, fully modified to be a healthy and delicious meal that follows the principles of the Mediterranean diet.
Ingredients
Scale
- About 2 ½ pounds (1.1 kg haddock fillets, fresh or frozen (thawed), cut into 5 portions)
- 2 medium lemons
- ½ cup (120 ml) extra-virgin olive oil, divided
- ¾ cup (45 g) whole wheat breadcrumbs
- ½ cup (50 g) finely chopped almonds (or walnuts)
- ⅓ cup (35 g) finely grated Parmesan cheese
- 1 tbsp dried oregano
- 1 tsp dried dill
- ½ tsp garlic powder
- ½ tsp fine sea salt (to season fish)
- 1 ¼ tsp freshly ground black pepper (to season fish)
Instructions
- Oven & Skillet Preparation: Position an oven rack in the upper third of the oven and preheat to 425°F (220°C). Pour ¼ cup (60 ml) of the olive oil into a 12-inch cast-iron skillet and place it in the oven to get hot as it preheats.
- Combine the Savory Topping: In a shallow bowl, whisk together the whole wheat breadcrumbs, chopped almonds, grated Parmesan, dried oregano, dried dill, and garlic powder. Zest one of the lemons directly into the bowl and stir until everything is well combined.
- Moisten the Crumb Mixture: Drizzle the remaining ¼ cup (60 ml) of olive oil over the breadcrumb mixture. Use a fork to toss and combine until the crumbs are evenly moistened and have the texture of damp sand.
- Season the Fish: Thoroughly pat the haddock fillets dry on all sides with paper towels to help the crust adhere. Season the fillets generously with the sea salt and freshly cracked black pepper.
- Crust the Fillets: Working one at a time, press each seasoned fillet firmly into the moistened crumb mixture. Ensure a thick, even coating covers all surfaces of the fish.
- Bake in the Hot Skillet: Using oven mitts, carefully remove the hot skillet from the oven. Immediately arrange the crusted fillets in a single layer within the skillet. Return to the oven and bake for 10 minutes.
- Broil for a Golden Finish: Switch the oven setting to a high broil. Continue to cook the fish for an additional 2 to 3 minutes, until the topping is a deep golden brown and crisp. The fish is fully cooked when it flakes easily and registers 145°F (63°C) internally. Watch the crust closely while broiling; it may turn golden within 60–90 seconds depending on the oven, to prevent burning.
- Rest & Serve: Allow the haddock to rest in the skillet for one minute after removing it from the oven. Squeeze the juice from the zested lemon over all the fillets. Cut the remaining lemon into wedges and serve alongside the fish immediately.
Notes
- Fish Alternatives: This crust works beautifully on other firm white fish like cod, pollock, or halibut. Adjust the baking time based on the thickness of your fillets.
- Spice It Up: For a subtle warmth, add ¼ teaspoon of red pepper flakes or ½ teaspoon of smoked paprika to the breadcrumb mixture.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. For best results, reheat in an air fryer or on a sheet pan in a 350°F (175°C) oven to restore the topping’s crispiness.
Nutrition
- Calories: 545