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Best Easy Filetti di Merluzzo Impanati Recipe

Name: Best Easy Filetti di Merluzzo Impanati Recipe
Total time: 30 min
Yield: 160 g
Ingredients: cod fillets 24 oz; breadcrumbs 1 cup; parmesan cheese 1 oz; egg 2 pieces; olive oil 2 tbsp; salt 0.5 tsp; black pepper 0.25 tsp; lemon zest 1 tsp

Breaded cod fillets baked until golden are a family-friendly Italian fish option. This high protein mediterranean dish is a fresh, kid-approved dinner that's healthier than deep-fried alternatives.

Cook 30 min Difficulty EASY 210 kcal

#mediterranean #high protein #kid friendly #family dinner

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Ingredients

Main ingredients

cod fillets 24 oz
breadcrumbs 1 cup
parmesan cheese 1 oz
egg 2 pieces

Seasonings/Sauce

olive oil 2 tbsp
salt 0.5 tsp
black pepper 0.25 tsp
lemon zest 1 tsp

Nutrition summary

Carbohydrates 18 g 34%

Protein 22 g 42%

Fat 6 g 24%

Serving size 160g

Cooking steps

1

Preheat the oven to 400°F and line a baking sheet with parchment paper for even heat distribution.
2

Pat the cod fillets dry with paper towels, then season both sides with salt, pepper, and lemon zest.
3

In one shallow bowl, beat the eggs; in another, combine breadcrumbs and parmesan cheese.
4

Dip each cod fillet first into the egg, then coat thoroughly with the breadcrumb-parmesan mixture, pressing gently to adhere.
5

Arrange coated fillets on the baking sheet, drizzle each with olive oil, and bake for 18–20 minutes until the crust is golden and the fish flakes easily.

Personalized Q&A

Q. What's the key ingredient in this recipe?

Cod fillets are the star here, providing the tender, flaky texture and mild flavor that define Filetti di Merluzzo Impanati. The breadcrumb and parmesan crust brings authentic Italian taste and a satisfying crunch.

Q. Which seasoning makes the biggest difference in flavor?

A touch of lemon zest, combined with salt and black pepper, brightens the cod's flavor and adds Mediterranean freshness that balances the richness of the breaded coating.

Q. What's the best way to prevent the crust from becoming soggy?

Patting the cod fillets dry before coating, using parchment paper, and drizzling olive oil allows the crust to crisp up in the oven. Avoid overcrowding the pan so heat circulates evenly, yielding a golden, crunchy coating.

Q. How many calories and how much protein does each serving provide?

Each serving of Filetti di Merluzzo Impanati contains approximately 210 kcal and 22 grams of protein, making it a high-protein, lighter option compared to deep-fried fish dishes.

Q. Is this recipe suitable for a Mediterranean-style dinner?

Absolutely. The recipe uses olive oil, cod, parmesan, and lemon zest—classic Mediterranean ingredients—and avoids deep-frying, fitting perfectly into a healthy Mediterranean meal plan.

Best Easy Filetti di Merluzzo Impanati Recipe

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