Herb crusted fish fillets

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Herb crusted fish fillets - enjoy these cod fillets with a parmesan herb and crumb crust

We’ve solved the age old problem of what to make for dinner when your picky little eater only wants fish fingers. Our quick and easy herb crusted fish fillets will please the whole family, meaning that you don’t have to cook one meal for the kids and another for parents. Whew!

Summary

Prep: 10 mins
Cooking: 10 mins
Ages: Toddlers to Teens
Difficulty: Easy peasy
Makes: 6 mini fish fillets

The health benefits of white fish

We’ve used cod, but you can use other white fish equally well with this recipe. Some options could be cod, sea bass or sea bream. Each have a slightly different taste but all offer certain health benefits to kiddies. For adults white fish is generally high in protein and low in fat so they can leave you feeling fuller for longer (which is great for staying on track with our healthy eating). Here are some white fish options to consider:

Cod is rich in Omega 3, which is great for brain development in little ones. It also has vitamin B 12 along with a lot of lean proteins. It generally comes in thick fillets and one has to take care to remove the bones before cooking and serving as they can be quite large. However it has a delicate texture and a slightly milder flavour so it can smell less ‘fishy’. This can make it a great choice for kids.

Sea bass is high in both iron and calcium. Just one portion provides you with a quarter of the recommended daily intake of each. Like cod, it also contains vitamin B 12 and omega-3s. Despite being low in fat, it has two great sources of omega-3 fatty acids. These are Eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). One portion of sea bass can offer as much as 40-70% of your daily intake of these omega-3s. It has a higher oil content than other white fish which gives it a rich, buttery taste. It typically comes in thin fillets.

Sea bream is not considered to be an oily fish but like sea bass it has more fats than a lot of other white fish varieties. For this reason it too is a great source of omega 3 fats as well as of vitamins E and D. It tastes similar to sea bass and comes in thin fillets but it has a slightly sweeter taste to it.

Herb crusted fish fillets - enjoy these cod fillets with a parmesan herb and crumb crust

Our herb crusted fish recipe

Most kids just love fish fingers. Especially the store bought kind. The beiger the better! The problem with some frozen fish fingers is that they can be loaded with additives and bad fats.

Our recipe aims to convert kids to the homemade kind by keeping in the breadcrumbs but making all ingredients fresh. Fresh fish fillet, fresh breadcrumbs and fresh herbs. Add in some grated parmesan and you have a fish fillet dish that’s packed with flavour as well as nutrition. All in under 20 minutes.

You can serve these herb crusted fish fillets with a number of sides, like some great lightly steamed greens.

We have made ours with some sweet potato mash.

Ingredients

  • 2 fillets of white fish
  • 2 Tablespoons of olive oil
  • 1 slice of whole wheat bread
  • 1 small garlic clove
  • Handful of fresh parsley leaves
  • 15 grams of butter, melted
  • 20 grams of parmesan cheese

Instructions

  1. Preheat the oven to 180°C.
  2. Prepare the fish fillets. Remove the bones. If your children are not keen on fish skin then remove this too. Cut each fillet into 3 pieces to make 6 mini fillets in total.
  3. Heat olive oil over high heat in a large fry pan. Sear the mini fish fillets for one minute on each side. You don’t want to overcook them so remove as soon as they’re seared.
  4. Remove and place in an oiled baking dish.
  5. In a blender or food processor, add the bread, garlic, parsley, parmesan and butter. Mix until a fine breadcrumb texture is achieved.
  6. Spoon the breadcrumb mixture on top of the fish fillets. Press each one with a spoon to pack down the breadcrumb topping.
  7. Bake in the centre of the oven for 5-10 minutes, or until the tops are golden.
  8. Serve immediately with some sides. We recommend some mashed potato or lightly steamed greens as accompaniments.

 

Herb crusted fish fillets – our step by step guide:

 

Preheat the oven to 180°C.

Prepare your 2 fish fillets by removing the bones.

Slice each fillet into 3 pieces to leave you with 6 mini fillets in total.

If your kids are not a fan of fish skin you can remove this too and prepare to sear the fish.

The best way to sear white fish is to heat the pan over high heat for a little before adding the oil.

As soon as the oil is added, put the fish in and turn the temperature down to medium-high level.

Sear the fish for one minute on each side until golden.

 

Herb crusted fish fillets - enjoy these cod fillets with a parmesan herb and crumb crust

 

Now take your fish out of the frying pan and place them in a well oiled baking dish.

Set this aside while you whizz up the breadcrumbs.

 

Herb crusted fish fillets - enjoy these cod fillets with a parmesan herb and crumb crust

 

Simply put all your ingredients into your processor or blender and pulse until you’ve achieved a breadcrumb consistency.

We have chosen to give them a slightly chunkier texture but you can blend them a little finer if you wish.

They will crisp up nicely in the oven.

 

Herb crusted fish fillets - enjoy these cod fillets with a parmesan herb and crumb crust

 

Using a spoon, scoop your breadcrumbs out of the food processor and place them gently on top of each mini fish fillet.

Pack them down gently with the back of the spoon and add a bit more.

Now pop them on the top shelf of the oven for 5-10 minutes.

They’re done when the top is golden and crunchy.

 

Herb crusted fish fillets - enjoy these cod fillets with a parmesan herb and crumb crust

 

Remove from the oven and serve immediately over a potato mash or with steamed greens!

 

 

Enjoy this delicious family meal

 

For more delicious fish recipes take a look at our Aromatic salmon fish cakes.

 

Herb crusted fish fillets - enjoy these cod fillets with a parmesan herb and crumb crust

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5 from 2 votes

Herb crusted fish fillets

We’ve solved the age old problem of what to make for dinner when your picky little eater only wants fish fingers. Our quick and easy herb crusted fish fillets will please the whole family, meaning that you don’t have to cook one meal for the kids and another for parents.
Course Main Course
Cuisine French
Keyword cod fillets, fish fillets, herb crusted fish fillets
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 6 mini fillets

Ingredients

  • 2 fish fillets
  • 2 tbsp olive oil
  • 1 slice whole wheat bread
  • 1 handful fresh parsley leaves
  • 15 grams butter melted
  • 20 grams parmesan cheese

Instructions

  • Preheat the oven to 180°C.
  • Prepare the fish fillets. Remove the bones. If your children are not keen on fish skin then remove this too. Cut each fillet into 3 pieces to make 6 mini fillets in total.
  • Heat olive oil over high heat in a large fry pan. Sear the mini fish fillets for one minute on each side. You don’t want to overcook them so remove as soon as they’re seared.
  • Remove and place in an oiled baking dish.
  • In a blender or food processor, add the bread, garlic, parsley, parmesan and butter. Mix until a fine breadcrumb texture is achieved.
  • Spoon the breadcrumb mixture on top of the fish fillets. Press each one with a spoon to pack down the breadcrumb topping.
  • Bake in the centre of the oven for 5-10 minutes, or until the tops are golden.
  • Serve immediately with some sides. We recommend some mashed potato or lightly steamed greens as accompaniments.