Mustard Crusted Baked Perch
This is a quick and delicious fish dish that easy enough for mid week dinners and fancy enough for weekend entertaining. Make this Mustard Crusted Baked Perch for your next fish Friday!
Servings: 4 servings
Calories: 232kcal
Ingredients
- 1 Perch fillet approximately 1 lb/500 grams
- 1 Cup bread crumbs (from dry bread)
- 2 Tablespoons Dijon mustard
- Small bunch fresh chopped parsley divided
- 1 Tablespoon dried tarragon divided
- Juice of 1/2 lemon
- Zest of 1/2 lemon divided
- 1 Garlic clove crushed
- 3 Tablespoons butter melted
- Salt
- Pepper
- spring onions for garnish minced, optional
Instructions
- Preheat oven to 350 degrees F. Place the fish on a piece of parchment paper, pat dry and place in a baking dish. Set aside.
- In a small bowl, combine the mustard, 1/2 of the parsley, 1/2 of the tarragon, the lemon juice, 1/2 of the zest, garlic, salt and pepper. Stir to combine and set aside.
- In another bowl, combine the bread crumbs, remaining parsley, remaining tarragon, and remaining lemon zest. Stir to combine,
- Spoon the mustard mixture over the fish to coat it completely. Evenly spoon the bread crumbs over the fish and firmly press down. Cover the entire fish. Drizzle over melted butter. Bake for 25 minutes. Remove from oven, garnish with spring onion and serve straight away.
*A note on times provided: appliances vary, any prep and/or cook times provided are estimates only.
Nutrition Facts
Mustard Crusted Baked Perch
Amount Per Serving (1 serving)
Calories 232
Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 6g38%
Cholesterol 61mg20%
Sodium 385mg17%
Potassium 230mg7%
Carbohydrates 21g7%
Fiber 2g8%
Sugar 2g2%
Protein 13g26%
Vitamin A 349IU7%
Vitamin C 2mg2%
Calcium 110mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.