Ease Meter

Rating: 5 out of 5.

This is an off the charts simple recipe!

Taste Meter

Rating: 5 out of 5.

Fish is one of the best dietary sources of omega-3 fatty acids, which have been shown to improve heart health, reduce inflammation, and support brain function.

Kitchen Kit

  • a baking pan, small pot, spoon
  • optional: parchment paper, basting brush

Fish is a good source of many essential vitamins and minerals, such as vitamin D, vitamin B12, selenium, and iodine.


fish fillets

Dijon mustard*

salt & pepper

panko – approximately 1/4 cup for 4 single-serving fillets

butter – approximately 1/4 cup for 4 single-serving fillets

* The Dijon mustard acts as the “glue” in this recipe, allowing the panko to stay on the fish fillet. If Dijon is too strong a taste for kids, mayo would be a great substitute for their pieces of fish.


  1. Place fish fillets on a parchment lined baking pan.
  2. Heat oven to 400 degrees.
  3. Brush a thin layer of Dijon onto each fish fillet.
  4. Season fish with salt & pepper.
  5. Melt butter in a small saucepan. Add panko to butter and mix.
  6. Spoon the panko mixture on top of each fillet.
  7. Bake 15 minutes and test for doneness with a fork. Depending on the thickness of the fish, it may need an extra few minutes.

Fish is also an excellent source of high-quality protein, which is essential for building and repairing tissues in the body.