Parmesan Garlic Crumbed Fish
Firm white fish fillets coated with Dijon mustard and a garlicky panko-Parmesan crumb, then cooked under the broiler or in the oven.
By Cookin' Kitchen
- Total: 12 minutes
- Servings: 2 servings
Recipe
Parmesan Garlic Crumbed Fish
Firm white fish fillets coated with Dijon mustard and a garlicky panko-Parmesan crumb, then cooked under the broiler or in the oven.
Cookin' · https://cookin.club/recipes/parmesan-garlic-crumbed-fish
- Prep
- 5 minutes
- Cook
- 7 minutes
- Total
- 12 minutes
- Servings
- 2
Ingredients
For 2 servings
Fish
Crumb
Equipment
- Broiler or grill
- Skillet
Instructions
Step 1: Preheat the grill or broiler on high.
Step 2: Combine the crumb ingredients and mix well.
Step 3: Sprinkle both sides of the fish with salt and pepper, then spread mustard over the top of each fillet only.
Step 4: Press the mustard-coated side of each fillet into the crumb mixture. Press down firmly so the crumbs stick, then spray with oil.
Step 5: Drizzle 1/2 tablespoon oil into a skillet and preheat it on the stove over high heat.
Step 6: When the skillet is hot, place the fillets in the pan and put it under the grill or broiler, about 5 inches / 15 cm from the heat source. Cook for 5–6 minutes, until the crumb is golden and the fish is cooked, rotating as needed. The fish should flake in the centre when cooked.
Step 7: Oven option: bake at 220C/390F for 10–12 minutes, then finish under the grill or broiler on high to brown the crumb.
Step 8: Serve immediately with lemon wedges.
Notes
The recipe notes that fillets thicker than 2 cm / 4/5 inch should be cooked in the oven rather than under the broiler.
The recipe suggests serving the fish with mashed cauliflower, white bean mash, or bread and leafy greens.
Nutrition per serving
- Calories
- 263 kcal
- Fat
- 9.1 g
- Saturated fat
- 3 g
- Carbohydrates
- 12 g
- Fiber
- 0.5 g
- Protein
- 33 g
- Sodium
- 263 mg
- Cholesterol
- 136 mg
Estimated values; they will vary with the exact ingredients and brands you use.
About this recipe
Firm white fish fillets get a coating of Dijon mustard and a crunchy crumb of panko, Parmesan, garlic and parsley. Cook the fish under the broiler or use the oven option, then serve immediately with lemon wedges.
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