Healthy Parmesan Garlic Crumbed Fish
Ingredients
Main
- 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
Preparation - Preheat grill / broiler on high.
- 2
Preparation - Combine the Crumb ingredients and mix well to combine.
- 3
Preparation - Sprinkle both sides of fish with salt and pepper, then spread the mustard on the top of each fillet (top only).
- 4
Preparation - 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
Cooking - Drizzle 1/2 tbsp oil in a skillet and preheat on the stove over high heat.
- 6
Cooking - 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
Cooking - Oven option: bake at 220C/390F for 10 – 12 minutes, then finish under the grill/broiler on high to make the crumb golden.
- 8
Serving - Serve immediately with lemon wedges!
