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.
Equipment
- baking sheet
- parchment paper
- small mixing bowl
- microplane/zester
- chef's knife
- cutting board
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
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 (opt.) | Freshly squeezed, for serving |
Instructions
-
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 minIf your oven runs cool, you can increase to 425°F for a slightly faster bake and crispier crust. -
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 minThe mixture should be wet enough to stick together. If it's too dry, add a few extra drops of olive oil. -
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 -
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 minYou can coat just the top, or the sides as well if you prefer. -
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 minFor an extra crispy crust, broil for the final 1-2 minutes, watching very carefully so the herbs do not burn. -
Remove from the oven and serve immediately. Squeeze a little fresh lemon juice over the top just before eating to brighten the flavors.
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.