Healthy Parmesan Garlic Crumbed Fish
Total Time
12 minutes
Prep Time
5 minutes
Cook Time
7 minutes
Rating
4.96 out of 5 stars
(96)
Ingredients
2 servings
- 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature)
- 2 tbsp dijon mustard (sub mayo)
- Olive oil spray
- Salt and pepper
- 1/2 cup panko breadcrumbs
- 1 tbsp parsley (, finely chopped)
- 1/3 cup (30g) parmesan (, finely grated)
- 1 garlic clove (, minced)
- 1 tbsp olive oil
- Pinch of salt
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Preparation
Step 1
Preheat grill / broiler on high.
Step 2
Combine the Crumb ingredients and mix well to combine.
Step 3
Sprinkle both sides of fish with salt and pepper, then spread the mustard on the top of each fillet (top only).
Step 4
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!).
Step 5
Drizzle 1/2 tbsp oil in a skillet and preheat on the stove over high heat.
Step 6
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.
Step 7
Oven option: bake at 220C/390F for 10 - 12 minutes, then finish under the grill/broiler on high to make the crumb golden.
Step 8
Serve immediately with lemon wedges!
Step 9
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