Crispy Garlic Parmesan Crumbed Fish
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5.0
33 reviews
Excellent
Crispy Garlic Parmesan Crumbed Fish
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White Fish topped with a CRISPY garlic parmesan crumb will be your new favourite fish recipe guaranteed! Gone are the days of eating under-seasoned fish.
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Ingredients
WHITE FISH
- 4 White fish fillets firm, skinless and boneless, close to room temperature, about 5 oz per fillet
- 1 tablespoon mayonnaise
- 1 pinch salt to season
- 1 pinch cracked pepper to season
- 1 pinch garlic powder to season
CRUMB
- ½ cup panko breadcrumbs
- 2 tablespoons fresh parsley finely chopped
- ½ cup Parmesan Cheese freshly grated
- 3 cloves garlic minced
- 2 tablespoons melted butter
- 2 tablespoons olive oil
- 1 pinch salt to season
- 1 pinch pepper to season
- 1 pray Cooking oil spray
- ½ tablespoon lemon juice fresh squeezed
Instructions
PREPARE FISH
- Preheat oven broiler (grill) on high heat. Arrange oven rack to about 5-inches (15cm) from the top heat element.
- Combine breadcrumbs, parsley, parmesan cheese, garlic, melted butter, olive oil, salt and cracked black pepper in a shallow bowl. Mix well to combine.
- Season fish all over with salt, pepper and a pinch of garlic powder. Spread 1 teaspoon of mayonnaise over the top of each fillet.
- Grab a fillet and press the mayo-side of the fish firmly into the crumb mixture ensuring it sticks evenly. Repeat with remaining fish.
- Lightly spray each fillet with cooking oil spray.
COOK
- Drizzle 2 teaspoons of olive oil into an oven-proof pan or cast-iron skillet. Heat over the stove on high-heat.
- When pan is hot, arrange the fillets into the hot pan and place under the broiler (or grill) until the fish is cooked through and the crumb is crisp and golden, about 5-6 minutes. Rotate the pan as needed for even cooking halfway through. (To check if fish is cooked, use a fork to pull the flesh at the thickest part. It is cooked through when flakes easily.
- Squeeze over some lemon juice and garnish with fresh chopped parlsey to serve.
Notes
- COOKING OPTIONS
- If you don't have an oven-proof pan or skillet, simply prepare fish as in the recipe above: drizzle 2 teaspoons of olive oil into a pan over high-heat. Fry fish, crumb-side UP, for 2 minutes, then transfer onto a lightly oiled baking sheet. Finish it off in the oven under the broiler/grill to get that crumb topping nice and golden.
- rizzle 2 teaspoons of olive oil into a pan over high-heat. Fry fish, crumb-side UP, for 2 minutes, then transfer onto a lightly oiled baking sheet. Finish it off in the oven under the broiler/grill to get that crumb topping nice and golden.
- JUST OVEN METHOD
- Lightly oil and baking sheet with nonstick oil spray. Prepare fish as above with crumb topping. Arrange fish fillets onto prepared tray and bake at 390°F (200°C) for 10 - 12 minutes, then broil (grill) on high heat for a golden crumb.
- Serve immediately with a squeeze of lemon juice.
- FISH
- The best fish for this recipe:
- Barramundi
- Cod
- Blue Grenadier
Nutrition Information
Show Details
Calories
383kcal
(19%)
Carbohydrates
7g
(2%)
Protein
40g
(80%)
Fat
22g
(34%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
3g
Monounsaturated Fat
9g
Trans Fat
0.2g
Cholesterol
110mg
(37%)
Sodium
432mg
(18%)
Potassium
565mg
(16%)
Fiber
0.5g
(2%)
Sugar
1g
(2%)
Vitamin A
444IU
(9%)
Vitamin C
4mg
(4%)
Calcium
188mg
(19%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4serves
Amount Per Serving
Calories 383 kcal
% Daily Value*
| Calories | 383kcal | 19% |
| Carbohydrates | 7g | 2% |
| Protein | 40g | 80% |
| Fat | 22g | 34% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 9g | 45% |
| Trans Fat | 0.2g | 10% |
| Cholesterol | 110mg | 37% |
| Sodium | 432mg | 18% |
| Potassium | 565mg | 12% |
| Fiber | 0.5g | 2% |
| Sugar | 1g | 2% |
| Vitamin A | 444IU | 9% |
| Vitamin C | 4mg | 4% |
| Calcium | 188mg | 19% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
33 reviews
Excellent
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