This is an off the charts simple recipe!
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.
- 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.
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.
- Place fish fillets on a parchment lined baking pan.
- Heat oven to 400 degrees.
- Brush a thin layer of Dijon onto each fish fillet.
- Season fish with salt & pepper.
- Melt butter in a small saucepan. Add panko to butter and mix.
- Spoon the panko mixture on top of each fillet.
- 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.