HEALTHY PARMESAN GARLIC CRUMBED FISH
Monday, March 2, 2020
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10 minutes, insanely easy fish recipes with high profits for very minimal effort! This fish parmesan Crumbed has crispy golden onion crumbs and guess what?
I love an honest crispy Pan Fried Fish, and sure it only takes 7 minutes to form but we all have each day once we can't affect flour dust and top burner oil splatter. Right?
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| HEALTHY PARMESAN GARLIC CRUMBED FISH |
Fish pictured within the post presented on a Creamy cauliflower cream mash because I even have it within the hand loved having a bathtub within the standby! But in my company day, this garlic mash of navy bean in Flash may be a regular.
But honestly, for a fast meal, some toast, grab a couple of leafy green, drizzle with oil and juice , a pinch of salt and pepper-and voila!
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!
