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## Nutritional Information and Health Benefits
### Nutritional Highlights (Per Serving)
* Calories: \~350-400 kcal
* Protein: 30g (from fish)
* Fat: 18-22g (mostly from mayonnaise)
* Carbohydrates: 12-15g (from panko and seasoning)
* Fiber: 1-2g
* Sodium: varies depending on seasoning
### Health Benefits
* **Rich in protein:** Fish is an excellent source of lean protein essential for muscle repair and growth.
* **Omega-3 fatty acids:** Fatty fish like salmon provide heart-healthy omega-3s.
* **Lower fat than frying:** Baking reduces the fat content compared to frying while retaining flavor and texture.
* **Vitamin D and B vitamins:** Fish is a natural source of these essential nutrients.
* **Calcium:** Parmesan cheese adds a small boost of calcium.
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## Serving Suggestions and Pairings
### Vegetable Side Dishes
* Roasted or steamed asparagus
* Garlic sautéed green beans
* Lemon herb roasted Brussels sprouts
* Fresh garden salad with vinaigrette
### Starches and Grains
* Garlic mashed potatoes
* Wild rice pilaf
* Quinoa salad with herbs and lemon
* Creamy polenta
### Sauces and Dips
* Classic tartar sauce
* Lemon dill yogurt sauce
* Spicy sriracha mayo
* Garlic aioli
### Beverage Pairings
* Crisp white wine like Sauvignon Blanc or Pinot Grigio
* Light beer or lager
* Sparkling water with lemon or lime
* Fresh lemonade or iced tea
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## Frequently Asked Questions
### Can I prepare this dish ahead of time?
You can assemble the fish coated with mayonnaise and panko and refrigerate for up to an hour before baking. Avoid assembling too far ahead to keep the crust crisp.
### What if I don’t have panko breadcrumbs?
Regular breadcrumbs work but won’t be as crispy. You can also crush crackers or cornflakes for a crunchy substitute.
### Can I use frozen fish fillets?
Yes, but thaw completely and pat dry before proceeding with the recipe.
### How do I know when the fish is done?
The fish should flake easily with a fork and reach an internal temperature of 145°F (63°C).
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## Conclusion: Elevate Your Weeknight Dinner with This Crispy Baked Fish
The **Mayonnaise and Panko Crusted Baked Fish** recipe is a simple yet transformative way to enjoy baked fish with a perfectly crunchy crust and moist interior. Using pantry staples like mayonnaise and panko breadcrumbs, you can create a gourmet-style dish that is both healthy and delicious.
Whether you’re cooking for family or entertaining guests, this recipe impresses with minimal effort. Experiment with different fish types, spices, and dipping sauces to make it your own. Baking rather than frying keeps it light but flavorful — the best of both worlds.
With this detailed guide, you’re well-equipped to make mouthwatering, crispy fish that will quickly become a household favorite. Give it a try and enjoy the delightful textures and rich flavors that only a mayo-panko crust can deliver.
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If you want, I can provide printable recipe cards, step-by-step photos, or video instructions next! Just let me know.
