Parmesan Crumbled Fish

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Easy Fish recipe - Parmesan Crumbed Fish served over cauliflower mash

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

  • 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!

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.

NUTRITION INFORMATION:

Serving: 149gCalories: 263cal (13%)Carbohydrates: 11.7g (4%)Protein: 32.5g (65%)Fat: 9.1g (14%)Saturated Fat: 3g (19%)Cholesterol: 136mg (45%)Sodium: 263mg (11%)Potassium: 414mg (12%)Fiber: 0.5g (2%)Vitamin A: 250IU (5%)Vitamin C: 6.6mg (8%)Calcium: 190mg (19%)Iron: 1.6mg (9%)