Healthy Parmesan Garlic Crumbed Fish

Coated with a thick, crunchy coating of parmesan and garlic breadcrumbs, this is one crumbed fish that everyone is sure to love. Using this recipe, you’ll get a perfect golden crust and perfectly cooked fish every time. And the clincher? It’s on the table in just over 10 minutes. (Oh, and only 260 calories)


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.

Ingredients

  • 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature
  • 2 tsp dijon mustard
  • Olive oil spray
  • Salt and pepper

CRUMB

  • 1/2 cup panko breadcrumbs
  • 1 tbsp parsley , finely chopped
  • 2 tbsp parmesan (grated)
  • 1 garlic clove , minced
  • 1 tbsp olive oil
  • Pinch of salt

Instructions

  1. Preheat grill / broiler on high (400F/200C).
  2. Combine the Crumb ingredients and mix well to combine.
  3. Season each fillet with salt and pepper, then spread the mustard on the top of each fillet.
  4. Press the crumb mixture onto the mustard on each fillet. Press down firmly to make it stick.
  5. Spray an oven proof fry pan (preferably non stick) with olive oil and place on stove over high heat.
  6. Read more please visit : www.recipetineats.com

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