Breaded Fish Fillet with Orange Salad

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A fish fillet kids and adults will love!

Trying to get the kids to eat their fish? The solution is as simple at coating them in whole grain breadcrumbs and pan cooking them. Kids love fish fillets, especially paired with their favorite sauce! And adults enjoy meals that are simple, too!

The oranges in the salad are rich in vitamin C, and extra virgin olive oil is loaded with oleic acid, omega-6 fatty acids, omega-3 fatty acids, and vitamins E and K. Just a portion of this delicious and nutritious salad does so much good for the body!

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Breaded Fish Fillet with Orange Salad

This meal is a guilt-free and tasty masterpiece, perfectly suited for both kids and adults.
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Yield 4 people
Serving Size 4 ounces fish and 1/4 of topping
Course Dinner
Cuisine Universal


  • 4 oranges peeled and sliced
  • 1 orange zested
  • 1/4 cup olives pitted
  • 1/3 cup extra virgin olive oil
  • 1/2 teaspoon salt
  • 1 tablespoon parsley fresh, finely chopped
  • 1/2 cup whole-grain breadcrumbs
  • 16 ounces fish fillet pieces fish like sole, halibut, or grouper, four 4-ounce servings.


  • In a serving plate, lay the orange slices then top them with the olives, orange zest (leave some for the fish) and parsley. Dress them with salt and one-third of the extra virgin olive oil.
  • Pour and flatten the breadcrumbs on a plate.
  • Cover the fish fillet with the breadcrumbs on both sides. Press a bit to make sure that the breadcrumbs remain sticking to the fish.
  • Over medium to high heat, in a hot saucepan with the remaining extra virgin olive oil, brown the fish on both sides. It should only take about 3 to 5 minutes per side. When they are fully cooked, transfer them to a plate covered with kitchen paper towels to absorb the excess oil.
  • Sprinkle the remaining orange zest on the fish then serve immediately together with the orange salad.

Nutrition Information

Serving: 4ounces fish and 1/4 of topping | Calories: 390kcal | Carbohydrates: 28g | Protein: 26g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Cholesterol: 57mg | Sodium: 554mg | Potassium: 619mg | Fiber: 5g | Sugar: 14g | Vitamin A: 442IU | Vitamin C: 81mg | Calcium: 72mg | Iron: 2mg |
SmartPoints (Freestyle): 12
Keywords Kid-Friendly, Seafood

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Rowena Dumlao-Giardina

Rowena is a recipe developer and food & travel writer/photographer from Italy with Asian roots. Creating healthy dishes in her own kitchen is priority. She believes there is nothing more satisfying than knowing that her family is eating natural & nutritious meals.

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