OVEN-BAKED PERCH FILLET Today I’m presenting a fish-based recipe, an ingredient not very common on my blog because I recently started cooking and enjoying it. A few days ago at the fish market, I spotted some perch fillets that intrigued me, and I decided to try them at home. I must say, the result was surprising, tender and juicy even after baking, and thanks to the flavorful breading, they turned out to be an excellent second course! Follow me into the kitchen; I’ll explain the oven-baked perch fillet recipe!
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- Difficulty: Very easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: All seasons
- Energy 504.29 (Kcal)
- Carbohydrates 31.46 (g) of which sugars 4.84 (g)
- Proteins 32.45 (g)
- Fat 27.22 (g) of which saturated 4.29 (g)of which unsaturated 13.57 (g)
- Fibers 2.22 (g)
- Sodium 918.05 (mg)
Indicative values for a portion of 200 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 to prepare oven-baked perch fillet (4 servings)
- 4 fillets perch
- to taste extra virgin olive oil
- 1 clove garlic
- to taste salt
- 1 teaspoon chopped parsley
- 1 teaspoon bay leaf (dried)
- 10 cherry tomatoes
- 1 tablespoon salted capers
- 2/3 cup breadcrumbs
Tools
- 1 Baking dish
Preparation of oven-baked perch fillet
The preparation of this recipe is very quick. If you want, you can also prepare everything a few hours in advance and let the fish rest well-covered in the fridge. If you have more time available, you can do everything directly and proceed to cooking 🙂
The first step is to carefully wash the perch fillets, check that there are no bones (you’ll notice by touching them carefully), and then dry them on paper towels.
In a bowl, place the breadcrumbs, salt, and herbs, and mix well. At this point, add the capers previously rinsed and desalted, and the cherry tomatoes cut into wedges.
Add a tablespoon of oil, chopped garlic, and mix well to create the breading that will coat our perch fillets. Then, with another two tablespoons of oil, grease the fillets well and roll them in the breading.
Place the fish fillets on a baking tray like this covered with parchment paper, then take the leftover breading and use it to cover the fish well. Drizzle with a bit of oil and proceed to static oven cooking at 350°F for about 20 minutes.
Once the fish is baked, let it cool for a couple of minutes, and you can bring it to the table with all its aromas and flavors!
An extra tip:
* You can also add black or green olives;
* If preparing in advance, after breading and covering with remaining breading, cover with aluminum and leave in the fridge until it’s time to cook;
* This recipe contains affiliate links.
