This Rosemary Parmesan Crusted Fish is bursting with flavor and crunch and comes together so fast and easy. The oven does most of the heavy lifting.  That’s my kind of recipe!

It’s beyond time to level up your everyday white fish recipes and try this baked crusted fish recipe. So gather your fish of choice, some rosemary, parmesan, olive oil, garlic, and panko, and make this recipe!

This is a sumptuous Parmesan crusted fish is with no mayo, making it a healthier alternative than most recipes out there. 

I like to cook Mediterranean style since that’s what my upbringing consisted of – so I make healthier alternatives when I can. Never sacrificing the flavor. Flavor is just as important as health! Per me, at least haha.

Rest assured this baked white fish recipe has the most amazing flavors, highlighting rosemary, garlic, parmesan, and fresh lemon squeezed to finish.

Low Effort – High Worth Dinner

This Rosemary Parmesan Crusted Fish is one the easiest dishes for a busy night. All it takes is mixing the crust ingredients in a bowl and packing it on top of the fish.

It’s one of our go-to fish recipes for a family dinner and for guests!

parm crusted fish with garlic lemon and rosemary on a sheet pan fresh out the oven

What Fish to Use For This Recipe

Any rockfish or whitefish would work great in this recipe, you will need to adjust the baking time depending on the size of your catch.

I’ve used a Cabezon, which is a sculpin variety, as well as a Halibut so far.

Being on the coast, we get a variety of fish to try, whether we catch them ourselves or our fishermen friends gift them to us, there’s a ton to choose from! I can’t wait to try Cod next, I think that would be a great dish!

You can use any rockfish or white fish for this Parmesan Crusted Fish recipe. Pick your favorite, and crab the ingredients, this recipe comes together so easily and the output is so worth it!


What is white fish

Whitefish is a general term for most species of fish that have white flesh.
Some examples of white fish include halibut, bass, cod, tilapia, flounder, snapper, and catfish. Most white fish are great for pan-searing and baking with added flavors. 

What is a Cabezon Fish?

A Cabezon fish isn’t your normal catch of the day. It’s a sculpin variety that looks very similar to lingcod; a rockfish variety. They are typically hiding out in kelp beds. And Cabezons sure like their sleep, because they tend to not move much.
We’ve mistaken them for wood more times than we can count, though they’re one of the weirdest looking fish!

Is Cabezon Fish good to eat?

We have been catching Cabezon fish more often this summer, and their meat couldn’t be tastier. They’re white once cooked, but while raw they have a pink flesh tone. 
A Cabezon provides a lot more meat than your average catch. Their meat has large flakes once cooked and is thick compared to other fish. 
If you are lucky enough to catch a Cabezon, definitely give this Rosemary Parmesan Crusted Fish recipe a try.

How to make crispy oven baked fish

There are various techniques to creating a crust on a baked fish, my favorite is with olive oil, parmesan, and panko mixture. My full recipe is absolutely foolproof.

raw white fish fillet on sheet pan

How To Prepare Fish For This Recipe

This recipe is as simple as it gets. You can easily bake a whole fillet and cut to serve. 

To prep the fish:

  1. Rinse it off under cold running water.
  2. Pat dry with a paper towel.
  3. If the skin is still on, remove it prior to cooking.

What Dish To Bake Fish In?

Bake fish on a baking sheet or use a baking dish for smaller fish to avoid overcooking. A baking dish tends to cook the fish more evenly, and won’t overcook the smaller fish.

I do like to cook some of my fish in a baking sheet – so it totally depends on the type of fish.

rosemary parmesan crusted fish on baking sheet

How To Bake White Fish

  • To prep the oven, move a shelf closer to the top and preheat to 400F. 

  • Pour 1/2 tbsp of extra virgin olive oil on a baking sheet. 

  • Prepare the coating in a medium-sized bowl and press it onto the fish. You want to be sure it sticks on the entire top. I don’t crust the bottom of the fish.

  • Bake uncovered until the crust is golden brown and the internal temperature of the fish is 145F.

How Long Do You Bake White Fish?

Bake time for fish depends greatly on the size of your fillet and your oven. You will need to use the recipe as your guide, but be sure to check the temperature of your fish to ensure proper cooking.

My guide for baking white fish:

Bake white fish until the internal temperature reaches 135F typically with the oven on 400F for about 13-15 minutes uncovered depending on the size of your fish.

For individual fillets, you will need significantly less time. High heat is necessary to get a golden crust.

Ingredients For This Recipe

  • White Fish Fillet. Use Halibut, Cod, Tilapia, or rockfish even. I have used a sculpin variety to make this recipe and it turned out perfect, just need a little more time for the bigger fillets. Cook until the internal temp is 145 and the crust is golden. It’s the perfect recipe to enhance the flavor and texture of your catch!

  • Parmesan. Use fresh or pre-shredded parmesan, completely up to you.

  • Panko. For gluten-free folks, look for GF panko. Panko adds the best crunch to this recipe.

  • Rosemary. Oh boy. This is the money-maker ingredient that brings this whole dish together and creates the perfect flavor to such an addicting crunchy crust. Don’t skip out on it! Rosemary shines through beautifully in this recipe and is the best way to level up other garlic parm-crusted fish.

  • Garlic. Fresh garlic is best used for a strong garlic flavor.

  • Extra Virgin Olive Oil. This is the good stuff. I love using extra virgin olive oil in dishes to create a healthier alternative for other fats. Some use mayo, but I find that olive oil works like a charm and adds a subtle flavor.

  • Salt and pepper. If you’re sodium sensitive, you can decrease the salt, or add to taste. I tend to put a few heavy sprinkles of each.

Follow the instructions in the recipe card for a step-by-step.

crusted fish with lemons and rosemary on a sheet pan with wood background outdoors

What To Pair With Rosemary Parmesan Crusted Fish

Side dish: Roasted potatoes, Tabouli salad, pita, and my Silky Hummus or the absolute best beet salad – my Mediterranean Beet Salad recipe.

Dessert: A light and fruity dessert work great. My favorite easy dessert is angel food cake, fresh strawberries, and whipped cream.

More seafood recipes

For this recipe, you will need

Measuring Cups and Spoons

You will absolutely fall in love with this crispy oven baked fish recipe! It’s the perfect healthy baked fish recipe for guests or a nice dinner in.

Fish crusted with parmesan rosemary recipe, crusted fish with sliced lemons rosemary on a baking sheet

Rosemary Parmesan Crusted Fish

This Rosemary Parmesan Crusted Fish is bursting with flavor and the crust is absolutely addicting! This fish recipe comes together in less than 20 minutes.
Gather simple ingredients such white fish of your choice, extra virgin olive oil, garlic, rosemary, parmesan, and panko and make this simple and addicting recipe!
5 from 3 votes
Prep Time 5 mins
Cook Time 13 mins
Total Time 18 mins
Course Main Course
Cuisine Pacific Coast, Seafood
Servings 4 servings


  • 1 large white fish fillet
  • ¾ cup parmesan shredded
  • ½ cup panko
  • tbsp extra virgin olive oil
  • 2 tsp fresh rosemary chopped
  • 4 cloves garlic minced
  • sprinkle of salt and pepper
  • 1 lemon ½ squeezed to serve, rest for garnish


  • To prep your oven, move one rack to the 3rd level and preheat oven to 400F.
  • In a medium bowl, mix parmesan, panko, 3 tbsp olive oil, rosemary, garlic, salt and pepper. Set aside.
  • In a baking sheet, pour 1/2 tbsp of olive oil and place the fish on top.
  • Scoop and firmly press the parmesan mixture to the top of the fish.
  • Bake uncovered until the top is crispy and golden, and the internal temp is 135F. About 12-15 minutes depending on the thickness of your fish and how cold it was before cooking.
  • Finish by squeezing fresh lemon juice from half a lemon onto the fish. Garnish with the rest of the lemon and a few sprigs of rosemary and cut to serve immediately.


  • Use any white fish such as Tilapia, Cod, Halibut, etc. 
  • Baking times vary depending on the size of your fish.
  • If you use individual fillets, the time will be less.
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Keyword easy dinnner idea, fish recipe, healthy dinner, parmesan white fish recipe, white fish recipes
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