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Parmesan Crusted Fish with Lemon Dill Sauce

March 30, 2010

parmesan-crusted-fish-with-lemon-dill-sauce.jpg

When Kenya was around 10 months old, I started placing tiny pieces of fish on his highchair tray for him to pick up and eat on his own. Now that Chloe is around the same age, I do it with her as well. And like her older brother, Chloe is a fish fanatic.

Fish is an important source of protein and a variety of nutrients for kids, like B vitamins and Omega 3's, but there are many children who just plain ol' resist eating it. This recipe is for those parents whose little ones put up a fight on fish night. As soon as your kids take a bite of this Parmesan Crusted Fish, I bet they'll change their tune. I even added a delicious Lemon and Dill Dipping Sauce to get them more involved with the dish and add to the fun factor of eating it. You never know, your kids may be requesting fish after this!

Lemon & Dill Dipping Sauce

1/2 Cup Plain Yogurt
Juice of 1/2 a Lemon
2 Tsp Fresh Dill or 1 Tsp Dried Dill
Pinch of Salt

1. Place all the ingredients in a bowl and stir to combine.
2. Serve.

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Parmesan Crusted Fish with Lemon Dill Sauce  (Serves 4)

  • Prep Time:2 minutes,
  • Cook Time: 15 minutes,
  • Total Time: 17 minutes,

Ingredients

  • 1/4 cup parmesan cheese
  • 1/4 cup bread crumbs
  • 1/2 teaspoon salt
  • 4 fish fillets (you could use tilapia, red snapper, halibut, barramundi or any white flakey fish)
  • olive or canola oil spray (i use spectrum canola spray)

Preparation

  1. 1. Preheat oven to 400 degrees.
  2. 2. Mix the parmesan cheese, bread crumbs and salt in bowl or on a plate.
  3. 3. Coat each fish fillet in the cheese mixture.
  4. 4. Place on a spray-lined baking rack on top of a cookie sheet, coat the fish with spray and bake for 12-15 minutes, depending on the thickness of the fish (about 12 minutes for tilapia and 15 minutes for something thicker like halibut).
  5. 5. Serve with lemon and dill dipping sauce.
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Comments






  1. Ruth Pinnell

    June 18, 2012 at 7:26 am

    Reply

    Yum, just tried this recipe with fresh caught blue gill and small-mouth bass. Made fish sticks for the 5-year old and fillets for us. We all enjoyed it!

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  4. Dani

    August 3, 2010 at 10:40 am

    Reply

    I recently came across your website and love it! Thank you for this recipe, I made it twice already, and my husband and 3-year old both love it. As for me, it might be my favorite way to prepare fish fillets – so easy, and I never got good results before. I add a bit more spice – I brush the fish with olive oil first and season with salt, pepper and garlic powder. I also only had Panko bread crumbs, so I used that. The fish comes out so tender inside, but nice and crispy on the outside.

    Wonderful recipe, and I love the idea of cooking it on a rack, nice and crispy all over!

  5. Meghna

    June 7, 2010 at 3:12 pm

    Reply

    I made this today using some catfish nuggets that I had. Thought it would make more bite-size pieces/something akin to a fishstick. My 2 year old loved them. I assume I can freeze the extras and reheat when I want to serve again? I made a lb of nuggets, so it was like 9 pieces of fish.

  6. Annie

    June 3, 2010 at 8:31 am

    Reply

    thank you for posting this fish recipe. my 10 month old loves white fish and so i tried this with cod. he ate almost everything I put on his tray!



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