Healthy Parmesan Garlic Crumbed Fish Recipe
Introduction
This Healthy Parmesan Garlic Crumbed Fish is a deliciously light and flavorful dish that’s quick to prepare. With a crispy, cheesy crust and tender, flaky fish inside, it’s perfect for a wholesome weeknight dinner or a special occasion.
Ingredients
- 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature
- 2 tbsp dijon mustard (substitute with mayo if preferred)
- 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
Instructions
- Step 1: Preheat your grill or broiler on high.
- Step 2: In a bowl, combine the panko breadcrumbs, parsley, parmesan, minced garlic, olive oil, and a pinch of salt. Mix well to create the crumb mixture.
- Step 3: Sprinkle both sides of the fish fillets with salt and pepper. Spread the dijon mustard evenly on the top side of each fillet.
- Step 4: Press the mustard-coated side of each fillet firmly into the crumb mixture so it sticks well. Spray the crumbed side lightly with olive oil spray for a golden finish.
- Step 5: Heat 1/2 tablespoon of olive oil in a skillet over high heat until hot.
- Step 6: Place the crumbed fillets in the hot skillet, then transfer the skillet 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 flakes easily in the center, turning as needed.
- Step 7: (Optional) For oven cooking, bake the fish at 220°C (390°F) for 10–12 minutes, then finish under the grill or broiler on high to crisp the crumb.
- Step 8: Serve immediately with lemon wedges for a fresh, zesty touch.
Tips & Variations
- Use fresh parsley and freshly grated parmesan for the best flavor and texture.
- Try substituting dijon mustard with mayonnaise for a milder, creamy crumb base.
- For extra crunch, add a handful of crushed nuts like almonds or walnuts to the crumb mixture.
- If you prefer baking, always finish under the broiler to crisp the crumb without overcooking the fish.
Storage
Store any leftover crumbed fish in an airtight container in the refrigerator for up to 2 days. Reheat gently in an oven or under a broiler to keep the crumb crisp. Avoid microwaving as it can make the crust soggy.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use other types of fish for this recipe?
Yes, firm white fish like cod, haddock, or pollock work well. Just adjust cooking times according to thickness.
Is it necessary to use olive oil spray?
Olive oil spray helps the crumb brown nicely and become crispy, but you can brush the crumbed fish lightly with olive oil as an alternative.
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Healthy Parmesan Garlic Crumbed Fish Recipe
- Total Time: 20 minutes
- Yield: 2 servings 1x
- Diet: Low Fat
Description
This Healthy Parmesan Garlic Crumbed Fish recipe features firm white fish fillets coated with a crunchy, flavorful mixture of panko breadcrumbs, parmesan, garlic, and parsley. The fish is lightly brushed with Dijon mustard and cooked to perfection using a combination of stovetop searing and broiling, resulting in a golden, crispy crust while keeping the fish tender and flaky inside. Perfect for a quick, nutritious, and delicious meal.
Ingredients
Fish
- 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature
- Salt and pepper, to taste
- 2 tbsp Dijon mustard (can substitute with mayonnaise)
- Olive oil spray
Crumb Coating
- 1/2 cup panko breadcrumbs
- 1 tbsp fresh parsley, finely chopped
- 1/3 cup (30g) parmesan, finely grated
- 1 garlic clove, minced
- 1 tbsp olive oil
- Pinch of salt
Cooking
- 1/2 tbsp olive oil (for skillet)
- Lemon wedges, for serving
Instructions
- Preheat Grill/Broiler: Set your grill or broiler to high heat to prepare for finishing the fish with a crispy golden crumb.
- Prepare Crumb Mixture: In a bowl, thoroughly mix the panko breadcrumbs, finely chopped parsley, grated parmesan, minced garlic, olive oil, and a pinch of salt to form the crumb coating.
- Season and Mustard Layer: Sprinkle both sides of each fish fillet generously with salt and pepper. Then spread Dijon mustard evenly over the top side of each fillet only.
- Coat Fish with Crumbs: Press the mustard-coated side of each fish fillet firmly into the crumb mixture to adhere the crumbs. Spray the crumb side with olive oil spray to help achieve an extra golden crust during cooking.
- Heat Skillet: Drizzle 1/2 tablespoon of olive oil into a skillet and heat it over high heat on the stovetop until hot.
- Sear and Broil: Place the crumbed fillets into the hot skillet and immediately transfer the skillet under the preheated grill/broiler approximately 5 inches (15 cm) from the heat source. Cook for 5 to 6 minutes, turning the fish as needed to brown the crumbs evenly. The fish is done when the coating is golden and the fillets flake easily in the center.
- Alternative Oven Method: Alternatively, bake the fish in a preheated oven at 220°C (390°F) for 10 to 12 minutes, then place under the broiler for a few minutes to crisp and brown the crumb topping.
- Serve: Serve the fish immediately, garnished with fresh lemon wedges for extra brightness and flavor.
Notes
- Firm white fish such as cod, haddock, or tilapia works best for this recipe.
- For a gluten-free option, substitute panko breadcrumbs with gluten-free breadcrumbs.
- Dijon mustard adds a tangy layer; if preferred, mayonnaise can be used instead.
- Using olive oil spray on the crumb coating helps achieve a golden, crispy crust without excess oil.
- Keep the fish at room temperature before cooking to ensure even cooking.
- Watch carefully under the broiler to prevent burning the crumb topping.
- Lemon wedges enhance the flavor and add a fresh citrus contrast to the dish.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Dish
- Method: Stovetop
- Cuisine: International
Keywords: parmesan garlic crumbed fish, healthy fish recipe, panko crust fish, Dijon mustard fish, quick fish dinner, stovetop and broiler fish
