Healthy Parmesan Garlic Crumbed Fish
A delightful and healthy dish combining garlic and parmesan flavors with firm white fish, topped with a crispy crumb coating. Perfect for a quick weeknight dinner!
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.
Notes
If you have leftovers, store in an airtight container in the refrigerator for up to 2 days. Reheat using an oven or air fryer for best results. Experiment with other herbs like dill or thyme for added flavor.