HEALTHY PARMESAN GARLIC CRUMBED FISH

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?

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:

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).
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!

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