Breaded baked belt fish or scabbard fish is a light and lemon-scented second course that uses fillets of this delicate type of fish.
The belt fish (or scabbard) has an elongated, silver-colored, ribbon-shaped body, flattened and scale-free. The head is large, with a pointed snout and sharp teeth.
The best seasons for fishing it are spring and summer, so it is recommended to consume it from March to October, although it is a product available all year round at fish markets.
When the belt fish is fresh, it emits an iodine and sea scent, its flesh is firm and compact, and its color is bright. Unfortunately, it is often infested with the Anisakis parasite, so it is very important to cook it well before consuming.
Its white and lean flesh contains many high biological value proteins, minerals such as selenium and phosphorus, vitamins, and Omega-3.
The low presence of bones makes this fish suitable for consumption by all family members. In the kitchen, it is very appreciated because its delicate flesh lends itself to various recipes.
Given its quality, few ingredients are enough to make delicious dishes with it.
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- Difficulty: Easy
- Cost: Medium
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Energy 489.97 (Kcal)
- Carbohydrates 20.15 (g) of which sugars 1.74 (g)
- Proteins 47.46 (g)
- Fat 23.87 (g) of which saturated 4.28 (g)of which unsaturated 1.76 (g)
- Fibers 1.41 (g)
- Sodium 452.77 (mg)
Indicative values for a portion of 275 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- 2 lbs scabbard fish (fillets)
- 1/3 cup parsley (fresh)
- 1 cup breadcrumbs
- 1/3 cup Grana Padano (grated)
- to taste black pepper (optional)
- lemon zest (grated from an untreated lemon)
- to taste extra virgin olive oil
Tools
- 1 Baking Sheet oven
- 1 Cutting Board
- 1 Knife kitchen
- 1 Zester
Steps
To prepare the oven-baked belt fish with lemon-scented breading, start by seasoning the breadcrumbs with grated Parmesan or Grana Padano, chopped parsley, grated zest of a washed and untreated lemon, fine salt, and, if desired, a grind of black pepper.
Wash the belt fish fillets under running water and cut them into smaller pieces if the fishmonger has not already done so.
Dip the fillets well in olive oil on both sides and coat both sides with the prepared breading.
Place the belt fish slices, skin side down, on a non-stick baking tray or lined with parchment paper, pour another round of oil over them, and place in a preheated oven, on the middle/lower level, for about 15 minutes at 392°F.
Then raise the tray a level and continue cooking for another 5 minutes or more, until the surface of the fish is evenly golden. Then remove from the oven.
The lemon-scented breaded baked belt fish or scabbard fish is now ready.
Serve hot with another grated lemon zest, a sprinkle of its juice, and a drizzle of raw olive oil.
Storage
This type of fish can be stored in the fridge for a few days. Close it in an airtight container.
This type of fish can be stored in the fridge for a few days. Close it in an airtight container.
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