Crispy Herb Fish With Parmesan Potatoes Recipes

HEALTHY PARMESAN GARLIC CRUMBED FISH

Healthy Parmesan Garlic Crumbed Fish image

Recipe video above. Packed generously with a thick, crunchy coating of parmesan and garlic breadcrumbs, this is one fish that everyone is sure to love. Using this recipe, you'll get perfectly golden crumbs and perfectly cooked fish every time. And the clincher? It's on the table in just over 10 minutes. I made this using perch fillets (skin off) but you can use any firm white fish fillets.

Provided by Nagi | RecipeTin Eats

Categories Fish

Time 12m

Number Of Ingredients 10

Ingredients

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

Steps:

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!

Nutrition Facts : ServingSize 149 g, Calories 263 kcal, Carbohydrate 11.7 g, Protein 32.5 g, Fat 9.1 g, SaturatedFat 3 g, Cholesterol 136 mg, Sodium 263 mg, Fiber 0.5 g

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