Crumbed Fish With Wedges Recipes

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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

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

CRUMBED FISH WITH WEDGES



Crumbed Fish With Wedges image

From Australian Better Homes and Gardens Diabetic Living. For the corn flakes crumbs they recommond Kelloggs as the conform to the nutritional guidelines for diabetics. Perch was recommended.

Provided by ImPat

Categories     Australian

Time 55m

Yield 2 serving(s)

Number Of Ingredients 15

250 g baby potatoes (cut into wedges)
cooking spray
1 egg (50 grams)
40 g skim milk (1/4 cup)
40 g plain flour (wholemeal)
50 g corn flake crumbs (1/3 cup)
300 g white fish fillets (boneless cut into 2cm thick strips)
4 lettuce leaves (iceberg, roughly chopped)
1 cucumber (lebanese chopped)
125 g grape tomatoes (halved)
1/3 cup alfalfa sprout
1 tablespoon white balsamic vinegar
ground black pepper
1/2 lemon (cut into wedges to serve)
tomato sauce (ketchup salt-reduced to serve optional)

Steps:

  • Preheat oven to 190C fan forced.
  • Line 2 baking trays with baking paper and put potato wedges on 1 tray and spray with cooking spray and bake for 20 minutes.
  • Meanwhile put the egg and milk in a shallow bowl and whisk well to combine.
  • Put flour and crumbs on separate plates.
  • Dip fish strips into flour, shaking off excess and then dip in egg mix, allowing excess to drip of and then coat in the crumbs and place on second tray.
  • Add fish to oven with wedges and cook for a further 20 minutes or until fish is cooked through and wedges are tender.
  • Meanwhile put lettuce, cucumber, tomato and alfalfa sprouts in a medium bowl and add vinegar and season with pepper and toss to combine.
  • Divide fish between plates and accompany with potato wedges and salad and serve with lemon wedges and tomato sauce if having.

CRISP CRUMBED FISH FINGERS



Crisp Crumbed Fish Fingers image

Crisp, crumbed fish strips are almost as speedy as fish fingers, but much smarter.

Provided by futureamazingchef

Categories     100+ Everyday Cooking Recipes     Family-Friendly Recipes     Kid-Friendly     Fish

Time 30m

Yield 10

Number Of Ingredients 8

10 ounces sole fillets
2 large eggs
2 cups fresh fine bread crumbs
¾ cup all-purpose flour
salt and ground black pepper to taste
1 cup oil for frying, or as needed
1 medium lemon, cut into wedges
2 tablespoons tartar sauce

Steps:

  • Cut fish fillets into long diagonal strips, each measuring about 3/4 inch wide.
  • Break eggs into a shallow dish and beat well with a fork. Place bread crumbs in another shallow dish. Put flour, salt, and pepper in a large zip-top bag.
  • Dip fish strips in egg, turning to coat well. Place on a plate and then shake a few at a time in the bag of seasoned flour. Dip in egg again and then in bread crumbs, turning to coat well. Place on a tray in a single layer, not touching, and let the coating set for at least 5 minutes.
  • Meanwhile, heat 1/2 inch oil in a large frying pan over medium-high heat. Fry fish strips in batches (taking care not to overcrowd the pan) in the hot oil for about 2 to 2 1/2 minutes, turning once. Drain on a paper towel-lined plate and repeat to fry remaining strips.
  • Serve with lemon wedges and tartar sauce.

Nutrition Facts : Calories 157.8 calories, Carbohydrate 14.8 g, Cholesterol 53.8 mg, Fat 7.8 g, Fiber 1 g, Protein 7.6 g, SaturatedFat 1.5 g, Sodium 136.2 mg, Sugar 0.6 g

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