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Herb-Crusted Baked White Fish

A bright, flavorful, and incredibly healthy baked fish recipe that uses a vibrant blend of fresh parsley, cilantro, garlic, lemon zest, and black pepper to create a savory crust completely free of added salt.

Herb-Crusted Baked White Fish
Prep 10 min Cook 15 min Total 25 min Level Easy
Serves 4

Ingredients

Main

  • 24 ounces Cod or Halibut fillets — Divided into four 6-ounce portions. Choose the freshest available.
  • 2 tablespoons Extra virgin olive oil — Plus a little extra for greasing the parchment paper

Herb Crust Mixture

  • 0.5 cup Fresh parsley — Finely chopped
  • 0.25 cup Fresh cilantro — Finely chopped
  • 3 cloves Garlic — Minced or grated
  • 1 tablespoon Lemon zest — From about 1 large lemon
  • 1 teaspoon Freshly ground black pepper — Use a coarse grind for better texture
  • 2 tablespoons Salt-free breadcrumbs or almond flour — Helps bind the crust; use almond flour for gluten-free/keto
  • 1 tablespoon Lemon juice (optional) — Freshly squeezed, for serving

Instructions

  1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper and lightly brush it with a few drops of olive oil to prevent sticking.

    ~5 min
    If your oven runs cool, you can increase to 425°F for a slightly faster bake and crispier crust.

  2. In a small mixing bowl, combine the finely chopped parsley, cilantro, minced garlic, lemon zest, black pepper, and salt-free breadcrumbs (or almond flour). Stir in the 2 tablespoons of extra virgin olive oil until the mixture resembles a coarse paste.

    ~3 min
    The mixture should be wet enough to stick together. If it's too dry, add a few extra drops of olive oil.

  3. Pat the fish fillets completely dry with paper towels. This is crucial for helping the crust adhere and preventing the fish from steaming instead of baking.

    ~2 min

  4. Place the dried fillets onto the prepared baking sheet. Divide the herb mixture evenly among the 4 fillets, pressing it firmly onto the top surface of each piece of fish.

    ~2 min
    You can coat just the top, or the sides as well if you prefer.

  5. Bake in the preheated oven for 12 to 15 minutes, depending on the thickness of your fish. The fish is done when it is opaque throughout and flakes easily with a fork (internal temperature of 145°F).

    ~15 min
    For an extra crispy crust, broil for the final 1-2 minutes, watching very carefully so the herbs do not burn.

  6. Remove from the oven and serve immediately. Squeeze a little fresh lemon juice over the top just before eating to brighten the flavors.

Nutrition
210
Calories
32
Protein (g)
3
Carbs (g)
8
Fat (g)
1
Sat. Fat (g)
1
Fiber (g)
0
Sugar (g)
95
Sodium (mg)
75
Cholesterol (mg)
Equipment
  • baking sheet
  • parchment paper
  • small mixing bowl
  • microplane/zester
  • chef's knife
  • cutting board
Tips & Storage
  • To maximize flavor without salt, use the freshest herbs available and freshly ground black peppercorns rather than pre-ground pepper.
  • If you prefer a little heat, add a pinch of salt-free red pepper flakes to the herb mix.
  • Fish naturally contains a small amount of sodium, but adding zero salt during prep keeps this entirely within low-sodium dietary guidelines.
  • Storage: Store leftover fish in an airtight container in the refrigerator for up to 2 days. Reheat gently in a 300°F oven until just warmed through to avoid overcooking and drying out the fish.
Tags
baked citrus cod dairy_free easy halibut heart-healthy herb-crusted keto light low_carb low_sodium nut_free oven-roasted paleo pescatarian quick salt-free seafood spring sugar_free summer weeknight dinner white fish zesty

🤖 This recipe was created with AI assistance. If you spot a mistake or something that doesn't look right, please report it.

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