Entree: British Indian Ocean Territory – Central Culinary Region – Baked Fish with Herbs (Oven-baked white fish topped with a fresh herb and citrus crust)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 10 min

Cook 14 min

Total 24 min

Ingredients

- 4 white fish fillets, approx. 6 oz (170 g) each
- 3 tbsp (45 ml) olive oil
- 2 tbsp (30 ml) fresh lemon juice
- 2 tsp (10 ml) finely grated lemon zest
- 2 cloves garlic, minced
- 1/4 cup (15 g) fresh parsley, finely chopped
- 1/4 cup (15 g) fresh cilantro, finely chopped
- 1/3 cup (30 g) panko or fine dry breadcrumbs
- 1/4 tsp (1.25 g) cayenne pepper or to taste
- 1 tsp (5 g) kosher salt
- 1/2 tsp (2.5 g) freshly ground black pepper
- 1 tbsp (15 ml) melted butter (or additional olive oil)
- Lemon wedges, for serving

Instructions

1. Preheat the oven to 400°F (200°C). Line a rimmed baking sheet with foil or parchment and lightly oil.
2. Pat the fillets dry and place skin-side down on the prepared sheet. Drizzle fillets with 1 tbsp (15 ml) olive oil and season lightly with 1/2 tsp (2.5 g) salt and 1/4 tsp (1.25 g) pepper.
3. In a bowl, combine remaining 2 tbsp (30 ml) olive oil, lemon juice, lemon zest, minced garlic, chopped parsley, chopped cilantro, panko, cayenne, and melted butter; mix until moist and crumbly.
4. Press the herb-breadcrumb mixture evenly onto the top of each fillet, forming a compact crust.
5. Bake in the preheated oven for 10–14 minutes, depending on fillet thickness, until the crust is golden and the fish flakes easily with a fork (internal temp about 145°F / 63°C).
6. Remove from oven, let rest 2 minutes, and serve with lemon wedges.