Lemon-Herb Baked Whitefish
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Cook time: 
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Serves: 4 servings
 
Ingredients
  • ½ cup panko breadcrumbs
  • ¼ tsp black pepper
  • 1 tsp dried oregano, divided
  • ½ tsp garlic powder, divided
  • ¾ tsp dried basil, divided
  • ½ tsp dried thyme, divided
  • 2 Tbsp olive oil
  • 2 Tbsp fresh lemon juice
  • ¼ tsp salt
  • 1 lb skinless whitefish (pollock, cod, tilapia, etc.)
  • olive oil spray
Instructions
  1. Preheat oven to 400 degrees F.
  2. In the bowl of a food processor or mini food prep/food chopper, combine the panko, black pepper, ½ teaspoon dried oregano, ¼ teaspoon garlic powder, ½ teaspoon dried basil, and ¼ teaspoon dried thyme; pulse several times to combine; transfer breadcrumbs to a shallow bowl.
  3. Whisk together remaining ½ teaspoon dried oregano, ¼ teaspoon garlic powder, ¼ teaspoon dried basil, and ¼ teaspoon dried thyme, along with the olive oil, lemon juice, and salt; transfer to a shallow bowl.
  4. Working one at a time, coat the fish in the lemon and olive oil mixture before dredging in the panko and placing each piece on a nonstick baking sheet. Repeat with remaining fish and mist lightly with olive oil spray. Bake fish for 10-14 minutes, depending on its thickness, until done and breadcrumbs are beginning to brown. Serve immediately.
Notes
Disclaimer: I was compensated for this post as a contribution to the 2015 McCormick Health & Wellness Blogger Insider Program. All opinions are my own.
Nutrition Information
Serving size: 1 piece Calories: 160 Fat: 4.8 Carbohydrates: 6.5 Sugar: 0.5 Sodium: 254 Fiber: 0.3 Protein: 23.0 Cholesterol: 80
Recipe by Prevention RD at https://preventionrd.com/2015/02/lemon-herb-baked-whitefish/