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Healthy Parmesan Garlic Crumbed Fish

By:Nagi 68 Comments
Recipe v

Coated with a thick, crunchy coating of parmesan and garlic breadcrumbs, this is one crumbed fish that everyone is sure to love. Using this recipe, you’ll get a perfect golden crust and perfectly cooked fish every time. And the clincher? It’s on the table in just over 10 minutes. (Oh, and only 260 calories)

Insanely delicious golden parmesan garlic crumb and a perfectly cooked fish. {15 minutes, 260 calories} #baked #broiled #grilled #healthy #crumbed

I am obsessed with this fish. It is insanely delicious, and it’s crazy that it only takes 15 minutes to make – closer to 10 minutes really, truth be told. The crumb mixture is so delicious I eat the leftovers straight out of the bowl. I like to use panko because the crumbs are larger than ordinary breadcrumbs which makes the crumb so much crunchier and thicker.

The way I cook this fish is a little unorthodox but there’s logic behind my madness! I pan fry the fish very briefly (1 1/2 minutes) on the bottom only, then broil/grill it for 5 minutes – this cooks the top half of the fish and makes the crumbs perfectly golden and the residual heat from the pan continues to cook the bottom half of the fish. The added bonus is that it cooks faster. The usual rule of thumb for the cooking time for fish is 10 minutes per inch of thickness (measured at the thickest part of the fish), whereas in this recipe a 1 inch thick fillet cooks in 6 1/2 minutes.

My secret for perfectly golden crumbs is to mix olive oil into the crumb mixture and to broil/grill it rather than baking it – the closer contact to the heat source makes the crumb wonderfully golden without overcooking the fish. When I made this fish just by baking it, the crumb was not as golden and if I left it in for longer to make it golden, the fish would be overcooked.

This is a fantastic recipe to add to your mid week meal rotation! I served it with a simple salad of rocket with a drizzle of olive oil and a squeeze of lemon, and my Garlic White Bean Mash In A Flash.

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Healthy Parmesan Garlic Crumbed Fish

Author: Nagi | RecipeTin Eats
Prep: 5 mins
Cook: 7 mins
Total: 12 mins
Fish
4.69 from 16 votes
Servings2
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Packed generously with a thick, crunchy coating of parmesan and garlic breadcrumbs, this is one fish that everyone is sure to love. Using this recipe, you'll get perfectly golden crumbs and perfectly cooked fish every time. And the clincher? It's on the table in just over 10 minutes. I made this using perch fillets (skin off) but you can use any firm white fish fillets.

Ingredients

  • 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature
  • 2 tsp dijon mustard
  • Olive oil spray
  • Salt and pepper

Crumb

  • 1/2 cup panko breadcrumbs
  • 1 tbsp parsley , finely chopped
  • 2 tbsp parmesan (grated)
  • 1 garlic clove , minced
  • 1 tbsp olive oil
  • Pinch of salt

Instructions

  • Preheat grill / broiler on high (400F/200C).
  • Combine the Crumb ingredients and mix well to combine.
  • Season each fillet with salt and pepper, then spread the mustard on the top of each fillet.
  • Press the crumb mixture onto the mustard on each fillet. Press down firmly to make it stick.
  • Spray an oven proof fry pan (preferably non stick) with olive oil and place on stove over high heat.
  • Place the fillets in the pan and cook for 1 1/2 minutes, then place under the grill / broiler (about 5"/15cm from the heat source) for 5 minutes.
  • The fish is ready when the crumbs are golden brown. Serve immediately.

Recipe Notes:

1. The general rule of thumb is to cook fish at 400F/200C for 10 minutes per 1 inch/2.5 cm thickness (measured at the thickest part of the fish). However this recipe calls for the fish to be cooked for 6 minutes 30 seconds in total because the heat from the fry pan continues to cook the bottom half of the fish while the top half is broiling/grilling. I used perch fillets which were 1 inch thick, about 8"/20cm long.
2. You can also cook this without using the stove, just under the broiler or in the oven. I use the stove / broiling method because I find that it makes the crumbs more golden than just baking it in the oven and cooks it more evenly than just broiling / grilling it (which cooks the top more than the bottom). Plus it's faster.
3. I used perch fillets. But you can use any reasonably firm white fish fillets.
4. All proteins are best cooked at room temperature - it will cook more evenly. If you cook the fish straight out of the fridge then you should broil it for an extra minute.
5. I served this with a simple side of rocket drizzled with olive oil and lemon juice and my Garlic White Bean Mash In A Flash.
6. Nutrition per serving.
Healthy Parmesan Garlic Crumbed Fish

Nutrition Information:

Serving: 149gCalories: 263kcalCarbohydrates: 11.7g (4%)Protein: 32.5g (65%)Fat: 9.1g (14%)Saturated Fat: 3g (15%)Cholesterol: 136mg (45%)Sodium: 263mg (11%)Potassium: 414mg (12%)Fiber: 0.5g (2%)Vitamin A: 5%Vitamin C: 8%Calcium: 19%Iron: 9%
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @RecipeTinEats.

 

Hi, I'm Nagi!

I believe you can make great food with everyday ingredients even if you’re short on time and cost conscious. You just need to cook clever and get creative!

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68 Comments

  4. Christine says


    Hi Nagi
    Great recipe and very tasty crumb.
    I am having trouble keeping crumb on the bottom of the fish. Any suggestions welcome.

    Reply

  5. Linda says

    Made this dish last night for dinner. we are eating more fish now so always looking for new recipes.
    This was amazing. Tasted delicious. Definitely a keeper.

    Reply

  7. Tonya says


    Made tonight for dinner. Extremely easy. Used thawed tilapia. I should have also added more salt. After doing the quick pan fry, I used my air fryer to finish the filets at 400°, placing them just under the heating element where they toasted nicely.
    In fry pan, I deglazed the pan in a balsamic vinaigrette, steam-frying fresh asparagus with salt/pepper and topping salad greens with tomatoes and remaining parmesan topping.

    Reply

  8. Kate H. says


    This was super easy, and my partner really liked it. Maybe I didn’t use enough mustard or the fact that I rarely salt anything, but it just a little bland. I will be making it again, and maybe trying a little salt, and more garlicI also used a combination of Italan cheeses–mozzarella, Romano, asiago, and parmesan. I like the tip about using the olive oil in the crumb mixture–it made it adhere to the fish very well.

    Reply

  11. Taylor says

    This sounds fabulous. I would like to make it for supper tonight but only have frozen fillets. If I’m using frozen, I need to thaw it first?

    Reply

  12. Anon Emus says

    Sounds SUPER delish! Will be making tonight with Whiting filets. Dont have parsley so I think Ill add sime lime zest? Thanks for the recipe!

    Reply

  13. Lady says

    I’ll be giving this a try from the mitten!! Thanks my friend 😃 I believe I have all but the parsley… but mine is including freshly caught walleye so I’ll have to do without, this time. Btw what is your blog? I’d love to know please.

    Reply
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