Monday, January 30, 2023
HomeBakedFish Fillet Oreganata

Fish Fillet Oreganata

My family is not a big fan of fish, if we do have fish it’s most likely pan fried with lots of sauce or steamed, ( Chinese style, oh so good!) but I still like to cook fish and collect recipes of it and this one‘s caught my interest. I’ve never heard of fish oreganata before and when I found out how unbelievably easy and quick it is to make, I just knew that I’m gonna be making it.

The fish turned out flaky and delicious, thanks mostly to the crumb topping; it is just perfect for the fish fillet which doesn’t really have that much flavor to start with (the reason also that my husband doesn’t find baked fish appetizing) to be honest. I paired it with couscous with kangkong ( water spinach) and some salad greens.

If you’re looking for simple, easy and healthy fish recipe, try this one! 🙂

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put fish fillet in a foil-covered and non-stick sprayed baking sheet; cover fish with crumb topping

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..and bake for about 10 minutes…so quick, huh!

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Slice and serve!   It looks so beautiful, like something you order from a resto 🙂

FISH FILLET OREGANATA
adapted from One Perfect Bite and Aggie’s Kitchen

Ingredients:

8-10 ounces fish fillet ( I usually use sole or cream dory fillet)
1/2 cup panko (Japanese bread crumbs)
2 teaspoons ground oregano
1 tablespoon dried parsley (or 2 tablespoons fresh parsley)
1/2 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon lemon juice ( or use calamansi juice)
1/2 teaspoon granulated garlic
1 1/2 tablespoons extra virgin olive oil

non-stick cooking spray

Here’s How:

Preheat oven to 400 F degrees. Cover a baking pan with aluminum foil and spray it with cooking spray.
Wash fillet and pat dry excess water and put on the foil-covered baking sheet.

Combine the remaining ingredients in a bowl, mix well and press crumb mixture into the fish fillet making sure it’s evenly covered.  Lightly spray top with non-stick cooking spray.

Bake the fish fillet for about 10 minutes or until it is opaque. Cool a bit and slice into 3-4 pieces. Serve with some salad greens or couscous.

Enjoy!

Thanks and have a nice day!! 🙂 God Bless!!

 

Fish Fillet Oreganata

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Ingredients
  

  • 8-10 OUNCES FISH FILLET I USUALLY USE SOLE OR CREAM DORY FILLET
  • 1/2 CUP PANKO JAPANESE BREAD CRUMBS
  • 2 TEASPOONS GROUND OREGANO
  • 1 TABLESPOON DRIED PARSLEY OR 2 TABLESPOONS FRESH PARSLEY
  • 1/2 TEASPOON SALT
  • 1/4 TEASPOON BLACK PEPPER
  • 1 TABLESPOON LEMON JUICE OR USE CALAMANSI JUICE
  • 1/2 TEASPOON GRANULATED GARLIC
  • 1 1/2 TABLESPOONS EXTRA VIRGIN OLIVE OIL
  • NON-STICK COOKING SPRAY

Instructions
 

  • PREHEAT OVEN TO 400 F DEGREES. COVER A BAKING PAN WITH ALUMINUM FOIL AND SPRAY IT WITH COOKING SPRAY.
  • WASH FILLET AND PAT DRY EXCESS WATER AND PUT ON THE FOIL-COVERED BAKING SHEET.
  • COMBINE THE REMAINING INGREDIENTS IN A BOWL, MIX WELL AND PRESS CRUMB MIXTURE INTO THE FISH FILLET MAKING SURE IT’S EVENLY COVERED. LIGHTLY SPRAY TOP WITH NON-STICK COOKING SPRAY.
  • BAKE THE FISH FILLET FOR ABOUT 10 MINUTES OR UNTIL IT IS OPAQUE. COOL A BIT AND SLICE INTO 3-4 PIECES. SERVE WITH SOME SALAD GREENS OR COUSCOUS.
Tried this recipe?Let us know how it was!

 

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