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Healthy Parmesan Garlic Crumbed Fish
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.
👥 2 Servings⏱️ Prep & Cook: 12 min⏳ Prep: 5 min🔥 Cook: 7 min👤 Nagi | RecipeTin Eats📖 recipetineats
🥘 Ingredients
Check off ingredients as you prepare them:
🍳 Cookware
- ●skillet
- ●stove
- ●pan
- ●oven
📝 Preparation Steps
1
Preheat grill / broiler on high.
2
Combine the Crumb ingredients and mix well to combine.
3
Sprinkle both sides of fish with salt and pepper, then spread the mustard on the top of each fillet (top only).
Salt and pepper
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!).
5
Drizzle 1/2 tbsp oil in a skillet and preheat on the stove over high heat.
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.
7
Oven option: bake at 220C/390F for ⏱️ 10 - 12 minutes, then finish under the grill/broiler on high to make the crumb golden.
8
Serve immediately with lemon wedges!
Nutrition Facts
calories
263 kcal
fat Content
9.1 g
serving Size
149 g
fiber Content
0.5 g
sodium Content
263 mg
protein Content
32.5 g
cholesterol Content
136 mg
carbohydrate Content
11.7 g
saturated Fat Content
3 g
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