Healthy Parmesan Garlic Crumbed Fish is a delightful dish that combines the rich flavors of garlic and parmesan with the goodness of firm white fish. This recipe is easy to make and perfect for a quick weeknight dinner. Its crispy crumb topping adds a wonderful texture that complements the tender fish. Whether you’re a fan of seafood or just looking to incorporate more healthy meals into your diet, this dish will surely please your palate.
Why Make This Recipe
This recipe is not only delicious but also healthy. The use of panko breadcrumbs gives the fish a crispy coating while keeping the dish light. Using dijon mustard adds flavor without the added calories of heavy sauces. Plus, it takes only a short time to prepare and cook, making it great for busy evenings. It’s the perfect way to enjoy a nutritious meal without sacrificing taste.
How to Make Healthy Parmesan Garlic Crumbed Fish
Ingredients:
- 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature
- 2 tbsp dijon mustard (you can use mayo instead)
- Olive oil spray
- Salt and pepper
- 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
Directions:
- Preheat the grill or broiler on high.
- In a bowl, combine the panko breadcrumbs, parsley, parmesan cheese, minced garlic, and a pinch of salt. Mix well to combine.
- Season both sides of the fish fillets with salt and pepper. Then, spread dijon mustard on the top of each fillet only.
- Press the mustard-coated side of the fish into the crumb mixture. Make sure to press down firmly so the crumbs stick. Afterward, spray the tops with olive oil for a golden finish.
- Drizzle half a tablespoon of olive oil in a skillet and heat it over high heat.
- Once hot, place the fillets in the skillet and then transfer them under the grill/broiler (about 5 inches/15cm from the heat source) for 5-6 minutes. Cook until the crumb is golden and the fish is cooked through, rotating as needed. The fish should flake easily in the center.
- For an oven option, bake at 220°C/390°F for 10-12 minutes, then finish under the grill/broiler on high to brown the crumbs.
- Serve immediately with lemon wedges!
How to Serve Healthy Parmesan Garlic Crumbed Fish
This dish pairs well with a fresh salad or steamed vegetables. You can also serve it alongside some brown rice or quinoa for a complete meal. Don’t forget to squeeze some fresh lemon juice on top; it adds a wonderful brightness to the flavors.
How to Store Healthy Parmesan Garlic Crumbed Fish
If you have leftovers, let the fish cool to room temperature, then place it in an airtight container. You can store it in the refrigerator for up to 2 days. When reheating, it’s best to use the oven or air fryer to keep the crumb topping crispy.
Tips to Make Healthy Parmesan Garlic Crumbed Fish
- Make sure the fish is at room temperature for even cooking.
- Use fresh breadcrumbs if possible, as they will provide a better texture.
- Experiment with other herbs such as dill or thyme for added flavor.
- Adjust the amount of garlic based on your personal preference.
Variation
For a spicy kick, you can add some crushed red pepper flakes to the crumb mixture or spread a thin layer of hot sauce on the fish before adding the mustard.
FAQs
1. Can I use frozen fish fillets?
Yes, you can use frozen fish fillets, but make sure to thaw them completely and pat them dry before cooking for the best results.
2. What type of fish is best for this recipe?
Firm white fish like cod, haddock, or tilapia works best for this recipe as they hold their shape during cooking.
3. Can I make this recipe gluten-free?
Yes! Simply use gluten-free panko breadcrumbs or crushed gluten-free crackers as a substitute for regular breadcrumbs.
Enjoy making this Healthy Parmesan Garlic Crumbed Fish and discover how easy it is to create a flavorful and nutritious meal!
Healthy Parmesan Garlic Crumbed Fish
Ingredients
For the Fish
- 2 pieces firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature Use firm white fish like cod, haddock, or tilapia.
- 2 tbsp dijon mustard You can use mayo instead.
- 1 spray Olive oil spray To achieve a golden finish.
- to taste Salt and pepper For seasoning.
For the Crumb Mixture
- ½ cup panko breadcrumbs Use fresh breadcrumbs if possible.
- 1 tbsp parsley, finely chopped Fresh is best for flavor.
- ⅓ cup parmesan, finely grated
- 1 clove garlic, minced Adjust based on personal preference.
- 1 tbsp olive oil For cooking.
- pinch salt
Instructions
Preparation
- Preheat the grill or broiler on high.
- In a bowl, combine panko breadcrumbs, parsley, parmesan cheese, minced garlic, and a pinch of salt. Mix well.
- Season both sides of the fish fillets with salt and pepper. Spread dijon mustard on the top of each fillet only.
- Press the mustard-coated side of the fish into the crumb mixture, ensuring the crumbs stick. Spray the tops with olive oil.
Cooking
- Drizzle half a tablespoon of olive oil in a skillet and heat it over high heat.
- Once hot, place the fillets in the skillet and transfer them under the grill/broiler (about 5 inches/15cm from the heat) for 5-6 minutes until the crumb is golden and fish is cooked through.
- Alternatively, bake at 220°C/390°F for 10-12 minutes, then finish under the grill/broiler to brown the crumbs.
Serving
- Serve immediately with lemon wedges.
