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Get the Recipe Parmesan Rosemary Crusted Fish
Dinner is both delicious and ready in less than 30 minutes with this easy rosemary fish recipe! Coated in a mixture of parmesan cheese, fresh rosemary, and panko, it's pan-fried to create a perfectly crisp exterior and flakey interior.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4 servings
Calories: 111 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 4 4 5-ounce White fish fillets cod, haddock, walleye, etc.
- ½ ½ teaspoon kosher salt divided
- ¼ ¼ teaspoon freshly ground black pepper divided
- ½ ½ cup panko breadcrumbs
- 2 2 Tablespoons all-purpose flour
- ½ ½ cup Parmesan cheese* freshly shredded
- 1 1 Tablespoon fresh Rosemary finely chopped
- ½ ½ teaspoon garlic powder
- 1 1 egg whisked
- 1-2 1-2 Tablespoons vegetable oil or neutral oil
- Lemon wedge for serving
Instructions
- Pat the fish fillets dry, as needed, and sprinkle each side with a pinch of salt and pepper. Set aside.
- In a shallow bowl, combine the remaining salt and pepper with panko, flour, parmesan, rosemary, and garlic powder. Set aside. In another shallow bowl, lightly whisk the egg. Prepare a baking sheet lined with a cooling rack, if using, or a plate for the coated fish.
- Dip the fillets, one at a time, in the egg mixture, and then the panko mixture to coat completely. I recommend designating one hand for the egg mixture and one hand for the panko mixture to prevent gloopy fingers. Set the coated fish filet on your prepared cooling rack or plate.
- Lightly coat the bottom of a skillet with 1-2 tablespoons of oil, and heat over medium-high heat. Once the oil is hot and shiny, and a panko crumb added "dances", place the fish around the pan evenly spaced.
- Fry the first side for approximately 4-5 minutes, until golden brown. It should easily come up with a spatula. Then, flip and cook the second side for another 4-5 minutes. The time may vary depending on the thickness of your fish! The fish will be translucent; you want to be sure you don't overcook it (look for an internal temperature of 145°F).
- Place the cooked filets on the cooling rack or a paper towel-lined plate to allow any excess oil to drip off. Serve immediately with your sides and a fresh lemon wedge as desired. Enjoy!
Cup of Yum
Notes
- To bake the fillets: heat oven to 375°F. Butter the bottom of a baking dish or sheet. Place the filets evenly across the pan and drizzle 1-2 tablespoons of melted butter on top. Bake for 20-24 minutes until the center is translucent; the exterior won't get as golden brown as it will with frying.
- Parmesan: buy a block of parmesan and use a grater to shred it for best results. Storebought shredded is generally too thick. If you use grated, it's heavier, so only use 2 tablespoons (or 12 grams).
Nutrition Information
Calories
111kcal
(6%)
Carbohydrates
9g
(3%)
Protein
8g
(16%)
Fat
5g
(8%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
0.5g
Monounsaturated Fat
1g
Trans Fat
0.01g
Cholesterol
50mg
(17%)
Sodium
562mg
(23%)
Potassium
56mg
(2%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
172IU
(3%)
Vitamin C
0.1mg
(0%)
Calcium
171mg
(17%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 111
% Daily Value*
| Calories | 111kcal | 6% |
| Carbohydrates | 9g | 3% |
| Protein | 8g | 16% |
| Fat | 5g | 8% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 0.5g | 3% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 50mg | 17% |
| Sodium | 562mg | 23% |
| Potassium | 56mg | 1% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 172IU | 3% |
| Vitamin C | 0.1mg | 0% |
| Calcium | 171mg | 17% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.