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New England Style Panko-Topped Fish
with quinoa / tartar sauce / roasted green beans

Active: 40 Total: 40

This panko-topped fish is classically flavored with lemons, dill, and Old Bay, a favorite seasoning blend for seafood. With oven roasted vegetables on the side, this meal cooks virtually hands-off. 
Smarts: If you can't find Old Bay (or prefer not to buy it), feel free to use a different seasoning blend such as Cajun seasoning or seasoned salt. 



Tartar Sauce:
  • Capers - 2 Tbsp , drained, rinsed, and chopped
  • Mayonnaise - 1/2 cup (sub plain or Greek yogurt)
  • Lemon juice - 1 Tbsp
  • Hot sauce (opt), use your favorite - 1/4 tsp
  • Quinoa, uncooked - 3/4 cup
  • Stock, any type - 1 1/2 cups
New England Style Panko-Topped Fish:
  • Fish, white filets - 1 lb (such as tilapia or cod)
  • Old bay seasoning - 1/2 tsp + 1/2 tsp
  • Lemons - 1/2 , wedges
  • Lemon zest - 1 tsp
  • Dill, fresh - 1 tsp , chopped
  • Butter - 3 Tbsp
  • Panko breadcrumbs - 1/2 cup
  • Foil - for baking
Roasted Green Beans:
  • Green beans - 1 lb , trimmed
  • Oil, cooking - 1 Tbsp


  1. Quinoa - (Double if making Wednesday’s meal.) Combine quinoa with stock in a saucepan. Add some salt. Bring to a boil covered. Lower heat, keep covered, and cook until liquid is absorbed, 8 to 10 minutes. (Can be done up to 5 days ahead)

  2. Fish filets - (If prepping right before cooking, get oven heating first.) Thaw if frozen and pat dry. Season with first portion of Old Bay and some salt and pepper.

  3. Green beans / Lemons / Capers - Prep as directed and store separately. (Can be done up to 5 days ahead)

  4. Make Tartar Sauce - In a small bowl, combine mayonnaise, capers, lemon juice, and hot sauce (if using). Season to taste with some salt and pepper. (Can be done up to 5 days ahead)

  5. Lemon zest / Dill - Prep as directed and store separately. (Can be done 1 day ahead)

  6. Pre-cook green beans (optional step, if your green beans are thicker or you prefer them more tender) - Place green beans in a microwave-safe dish and cover with damp paper towels. Microwave on high for 3 to 4 minutes until crisp-tender.

  7. Make panko topping - Melt the butter in the microwave (20-30 seconds). Combine melted butter with lemon zest, dill, panko, and second portion of Old Bay.

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  1. Heat oven to 400F / 204C degrees and set out two baking sheets.

  2. While the oven heats, line the first baking sheet with foil and brush with some oil or coat with cooking spray. Lay fish filets out onto the baking sheet and top with panko mixture. Press it lightly into the fish to help it stay in place. Bake until fish is opaque and flakes easily with a fork and panko is golden brown, 10 to 14 minutes depending on thickness.

  3. Spread green beans out onto the second sheet pan. Toss with cooking oil and some salt and pepper. Transfer to the oven and bake until tender and beginning to brown in spots, 8 to 10 minutes. 

  4. If quinoa was made ahead, warm it in the microwave (remember to reserve half if doubled).

  5. If tartar sauce was made ahead, give it a stir.

  6. Serve fish filets with lemon wedges to squeeze over top and tartar sauce for dipping. Enjoy with green beans and quinoa on the side.



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