Oven-Baked Breaded Fish Fillets with Yogurt Sauce

If you serve the baked fillets with crispy oven-baked potatoes, youll get a healthy version of the popular British dish "fish and chips". The dish pairs perfectly with a light and refreshing yogurt sauce.

Details

  • Preparation Time: 10 minutes
  • Cooking Time: 20 minutes
  • Difficulty: 1
  • Spiciness: 0
  • Number of Servings: 4

Ingredients

  • 720 g Fish, white fish

  • pieces Salt, table

  • 4 spoon Wheat flour, white, multi-purpose

  • 1 piece Egg, fresh

  • 60 g Breadcrumbs, dried

  • 30 g Cheese, Parmesan, grated

  • pieces Oil, vegetable oil, canola

Yogurt sauce

  • 160 g Yogurt, plain, from whole milk

  • 1 teaspoon Mustard

  • 1 teaspoon Carp, soaked

  • 1 piece Cucumbers, sour

  • pieces Salt, table

Steps

  1. Preheat the oven to 220 degrees Celsius. Line a baking tray with parchment paper. Rinse the fish fillets under running water and dry them well with paper towels. Lightly season the dried fillets on both sides with pepper and salt.

  2. Prepare two shallow plates - pour flour on one, and breadcrumbs mixed with grated Parmesan on the other. In a deep plate, beat the eggs and whisk them well with a hand whisk or fork. First, coat the seasoned fillets in flour, then dip them in the beaten eggs, and finally coat them in the breadcrumb and Parmesan mixture.

  3. Place the breaded fish fillets on the baking tray, drizzle with a little oil, and bake in the preheated oven for 15 to 20 minutes. Halfway through baking, turn them over to ensure they are evenly browned on both sides. When you turn them, you can drizzle them with a little more olive oil.

  4. While the fillets are baking, prepare the yogurt sauce. Drain the capers and gherkins well. Finely chop the capers and cut the gherkins into small pieces. In a bowl, mix the yogurt with mustard, capers, and gherkins. Season the sauce to taste with pepper and salt.

  5. Serve the baked fish fillets on plates. Accompany them with the yogurt sauce, baked potatoes, and lemon slices.

Nutrition Information (Per 100g)

  • Calories: 146.21 kcal
  • Fat: 5.63 g
    • Saturated Fat: 1.5 g
  • Carbohydrates: 6.95 g
    • Sugars: 0.79 g
  • Protein: 14.35 g
  • Fiber: 0.18 g

Advice

You can mix some chopped parsley and/or finely grated lemon zest into the breadcrumbs.