So simple, so healthy, so delicious! Any fish works for this dish.

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  • Preparation Time

    10 minutes

  • Cooking Time

    20 minutes

  • Difficulty Rating


  • Health Level


  • Serves


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  1. 1 lb. / 454 grouper, haddock, flounder or other white fish, cut into 4 fillets
  2. 1 Tbsp. / 15 ml fresh lime juice
  3. 1 tsp. / 3 g fresh lime zest
  4. 1 clove fresh garlic, minced or 1 tsp. / 3 g garlic powder
  5. 1 egg, preferably organic omega-3 type or pastured, well-beaten
  6. ¼ tsp. / ½ g ground black pepper
  7. ½ cup / 40 g fresh whole grain breadcrumbs
  8. 2 Tbsp. / 8 g chopped fresh parsley
  9. 2 Tbsp. / 28 ml olive oil


  1. Preheat oven to 425°F / 220°C.
  2. Combine lime juice and zest, garlic, and egg in a shallow bowl or deep plate.
  3. Combine pepper, breadcrumbs, and parsley in a shallow bowl or deep plate.
  4. Dredge each fish fillet in the egg mixture, followed by the breadcrumb mixture, until well-coated.
  5. Mist or brush 1 Tablespoon / 14 ml olive oil evenly on the bottom of a baking dish.
  6. Drizzle with remaining olive oil.
  7. Bake for 20 minutes or until fish flakes easily when tested with a fork.

Serving size:3 oz. / 85 g fish

Exchanges per Serving: ½ Carb, 3 Protein, 0 Fat

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Comments 32

  1. I have questions about this whole program. I have just joined and don’t quite understand. I did the 14 day menu and don’t understand it. When it says pork for dinner do you get a pork recipe from the recipe section? And how do you know how much to eat? I think I am missing something

  2. Hi everyone! Today is my first day of membership so I decided to make this dish. My wife normally cooks but she is straight off the boat from Sicily and she loves to make everything with pasta!
    Well, tonight was my turn and I wanted to make something with fish. The greatest test is seeing if my children would eat it.
    fortunately my children loved it! Thank you for the recipe and I am looking forward to the next meal.

  3. Hi, 98sentry. It can fit in your menu anywhere you have 3 oz of a protein such as fish, poultry, beef, or even tempeh – you can also have a slightly smaller portion if you only have 2 oz. at a meal. If you are a diabetic and the 1/2 carb per portion will make a difference for you, just choose the vegetable at that meal from the “free” list.

  4. Hi, jazzyis18. Those types of products tend to be more processed than we recommend, though Gardein is at least hexane-free. A better option may be tofu slices marinated in the seasonings before breading and cooking.

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