Healthy Parmesan Garlic Crumbed Fish
User Reviews
5
-
Prep Time
5 mins
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Cook Time
7 mins
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Total Time
12 mins
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Servings
2
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Calories
263 kcal
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Cuisine
American
Healthy Parmesan Garlic Crumbed Fish
Description
The recipe uses white fish fillets, skin removed, seasoned simply with salt and pepper. Before applying the crumb topping, Dijon mustard is spread on one side, which acts as a binder and imparts tanginess. The crumb mixture combines panko breadcrumbs, finely grated parmesan cheese, minced garlic, chopped parsley, olive oil, and a pinch of salt to create a flavorful, crispy coating when cooked.
The fish is initially seared in a hot skillet with oil to start crisping the crumb, then placed under a preheated grill or broiler until the topping is golden and the fish flakes easily, indicating doneness. Alternatively, the fish can be baked and then briefly grilled to achieve a golden crust. The finishing touch of lemon wedges enhances the dish with a fresh citrus note.
Simple sides such as creamy mashed cauliflower, garlic white bean mash, toasted bread, or leafy greens with lemon vinaigrette pair well with this fish. The fish is cooked quickly, keeping it moist and tender under the crunchy topping.
The fillets should be about 2cm thick and cooked around 6 minutes under the broiler for best texture. Using spray oil helps the crust brown evenly without excess oil. This dish offers a flavorful, textural contrast between tender fish and crispy parmesan crumb.
Ingredients
- 2 white fish about 5 oz / 150g each), skin off, at room temperature, firm fillets
- 2 tbsp Dijon mustard (sub mayo)
- olive oil spray form
- salt
- black pepper
Crumb
- 1/2 cup panko breadcrumbs
- 1 tbsp parsley , finely chopped
- 1/3 cup (30g) parmesan , finely grated
- 1 garlic minced, clove
- 1 tbsp olive oil
- Pinch salt
Instructions
- Preheat grill / broiler on high.
- Combine the Crumb ingredients and mix well to combine.
- Sprinkle both sides of fish with salt and pepper, then spread the mustard on the top of each fillet (top only).
- Press the mustard smeared side of the fish into the crumb mixture. Press down firmly to make it stick. Then spray with oil (for extra golden crumb!).
- Drizzle 1/2 tbsp oil in a skillet and preheat on the stove over high heat.
- Once skillet is hot, place the fillets in the hot pan then place under the grill / broiler (about 5"/15cm from the heat source) for 5 - 6 minutes until the crumb is golden and the fish is cooked, rotating as required. Fish should flake in centre once cooked.
- Oven option: bake at 220C/390F for 10 - 12 minutes, then finish under the grill/broiler on high to make the crumb golden.
- Serve immediately with lemon wedges!
Notes
- Choose firm white fish fillets approximately 2 cm thick for even cooking.
- Spray with olive oil to help achieve a golden, crispy crumb without adding too much grease.
- Serve with lemon wedges to brighten the flavors just before eating.
- Complement the fish with simple sides like creamy mashed cauliflower, garlic white bean mash, toasted bread, or fresh greens dressed with oil and lemon.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 263 kcal
% Daily Value*
| Serving | 149g | |
| Calories | 263cal | 13% |
| Carbohydrates | 11.7g | 4% |
| Protein | 32.5g | 65% |
| Fat | 9.1g | 14% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 136mg | 45% |
| Sodium | 263mg | 11% |
| Potassium | 414mg | 9% |
| Fiber | 0.5g | 2% |
| Vitamin A | 250IU | 5% |
| Vitamin C | 6.6mg | 7% |
| Calcium | 190mg | 19% |
| Iron | 1.6mg | 9% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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