Crispy Garlic Parmesan Crumbed Fish
User Reviews
5
Crispy Garlic Parmesan Crumbed Fish
Description
Crispy Garlic Parmesan Crumbed Fish highlights firm, skinless white fish fillets prepared with a seasoned breadcrumb coating that combines panko crumbs, fresh parsley, Parmesan cheese, minced garlic, melted butter, and olive oil. The fish is lightly seasoned with salt, pepper, and garlic powder, then brushed with mayonnaise to adhere the crumb mixture before cooking. The method involves searing the fillets briefly in an oven-safe skillet and then broiling them to achieve a golden, crunchy crust while ensuring the fish cooks through. The dish is finished with a splash of lemon juice for freshness.
The interplay of the crunchy, buttery garlic-parmesan crumb against the tender, moist fish creates an appealing texture and flavor balance. The use of fresh parsley and grated Parmesan adds herbaceous and nutty notes, while garlic deepens the savory profile. High heat broiling ensures a crisp top without overcooking the fish.
This seafood preparation pairs well with simple sides like steamed vegetables or a fresh salad, letting the seasoned fish remain the centerpiece. Suitable for a casual dinner or a light entrée, it offers a tactile contrast between crumb and fish flesh that home cooks may appreciate.
Alternative cooking methods include a stovetop sear followed by oven finishing or baking with a broil finish to crisp the topping. Using an oven-proof skillet streamlines the cook process, but transferring from a pan to a baking sheet also works. Selecting firm white fish such as cod or barramundi is recommended to hold the crumb coating well during cooking.
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 black pepper to season, cracked
- 1 pinch garlic powder to season
CRUMB
- ½ cup panko breadcrumbs
- 2 tablespoons parsley finely chopped, fresh
- ½ cup Parmesan Cheese freshly grated
- 3 cloves garlic minced
- 2 tablespoons butter melted
- 2 tablespoons olive oil
- 1 pinch salt to season
- 1 pinch black 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
- If you lack an oven-proof pan, sear the fish crumb-side up briefly on the stove, then finish in the oven on a baking sheet to crisp the topping.
- You may bake the crumbed fish entirely in the oven at 390°F (200°C) for 10-12 minutes, then broil briefly to brown the crust.
- Choose firm white fish varieties like barramundi, cod, or blue grenadier for best results with the crumb coating.
- Serve immediately with fresh lemon juice to enhance the flavors.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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