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Name: Healthy Parmesan Garlic Crumbed Fish
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1
Cuisine: not set
Ingredients: 2 firm white fish fillets (about 5 oz / 150g each) skin off, at room temperature; 2 tbsp dijon mustard (sub mayo); Olive oil spray; Salt and pepper; Crumb:; 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

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INGREDIENTS

2 firm white fish fillets (about 5 oz / 150g each) ; skin off, at room temperature
2 tbsp dijon mustard (sub mayo)
Olive oil spray
Salt and pepper
Crumb:
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

INSTRUCTIONS

Preheat grill / broiler on high. Combine the Crumb ingredients and mix well to combine.

Sprinkle both sides of fish with salt and pepper, then spread the mustard on the top of each fillet (top only). Press the mustard smeared side of the fish into the crumb mixture. Press down firmly to make it stick. Then spray with oil (for extra golden crumb!).

Drizzle 1/2 tbsp oil in a skillet and preheat on the stove over high heat.

Once skillet is hot, place the fillets in the hot pan then place under the grill / broiler (about 5"/15cm from the heat source) for 5 - 6 minutes until the crumb is golden and the fish is cooked, rotating as required. Fish should flake in centre once cooked.

Oven option: bake at 390F for 10 - 12 minutes, then finish under the grill/broiler on high to make the crumb golden. Serve immediately with lemon wedges!

Note: The fillets I used were about 2cm / 4/5" thick and they took about 6 minutes to cook.

NOTES

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Healthy Parmesan Garlic Crumbed Fish

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

Preheat grill / broiler on high. Combine the Crumb ingredients and mix well to combine.

Drizzle 1/2 tbsp oil in a skillet and preheat on the stove over high heat.
Once skillet is hot, place the fillets in the hot pan then place under the grill / broiler (about 5"/15cm from the heat source) for 5 - 6 minutes until the crumb is golden and the fish is cooked, rotating as required. Fish should flake in centre once cooked.

Oven option: bake at 390F for 10 - 12 minutes, then finish under the grill/broiler on high to make the crumb golden. Serve immediately with lemon wedges!

Note: The fillets I used were about 2cm / 4/5" thick and they took about 6 minutes to cook.

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Nutrition

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Serving Size: 1 (123g)
Recipe Makes: 1

Calories: 503
Calories from Fat: 126 (25%)

Amt Per Serving		% DV

	Total Fat 14g	19 %
	Saturated Fat 2.6g	13 %
	Monounsaturated Fat 7.1g
	Polyunsanturated Fat 3.4g
Cholesterol 1.1mg		0 %
Sodium 2044.4mg		70 %
Potassium 270.8mg		7 %
Total Carbohydrate 77.7g		23 %
	Dietary Fiber 5.6g	22 %
	Sugars, other 72.1g
Protein 16g		23 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

About Our Nutrition Facts

Calories per serving: 503

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