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
CRUMB
- 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
Instructions
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Preheat grill / broiler on high.
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Combine the Crumb ingredients and mix well to combine.
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Sprinkle both sides of fish with salt and pepper, then spread the mustard on the top of each fillet (top only).
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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!).
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Drizzle 1/2 tbsp oil in a skillet and preheat on the stove over high heat.
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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.
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Oven option: bake at 220C/390F for 10 – 12 minutes, then finish under the grill/broiler on high to make the crumb golden.
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Serve immediately with lemon wedges!
Recipe Notes:
1. Cook time: The fillets I used were about 2cm / 4/5″ thick and they took about 6 minutes to cook.
2. Side suggestion – pictured in post with Creamy Mashed Cauliflower (low carb, super tasty alternative to mashed potato!). This Garlic White Bean Mash In A Flash is also a handy quick side. For a quick meal, toast up some bread, grab a handful of leafy greens, drizzle with oil and lemon juice, pinch of salt and pepper – and voila!
3. Nutrition per serving, fish only.