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Healthy Parmesan Garlic Crumbed Fish Recipe

★★★★★

4.8 from 144 reviews
  • Author: Noah
  • 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

Scale

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

  1. Preheat Grill/Broiler: Set your grill or broiler to high heat to prepare for finishing the fish with a crispy golden crumb.
  2. 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.
  3. 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.
  4. 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.
  5. Heat Skillet: Drizzle 1/2 tablespoon of olive oil into a skillet and heat it over high heat on the stovetop until hot.
  6. 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.
  7. 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.
  8. 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

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Find it online: https://mealbynoah.com/healthy-parmesan-garlic-crumbed-fish-recipe/