Description
Crispy parmesan garlic crumbed fish delivers a Mediterranean-inspired seafood experience that blends golden breadcrumbs with zesty seasonings. Succulent white fish emerges perfectly coated, promising delightful flavors you’ll savor with each delectable bite.
Ingredients
Scale
Main Protein:
- 2 white fish fillets (5 ounces / 150 grams each), skin off, at room temperature
Crumb Mixture:
- 1/2 cup panko breadcrumbs
- 1/3 cup (30 grams) parmesan cheese, finely grated
- 1 tablespoon parsley, finely chopped
- 1 garlic clove, minced
- 1 tablespoon olive oil
- 1 pinch of salt
Seasoning and Binding:
- 2 tablespoons dijon mustard
- Olive oil spray
- Salt
- Pepper
Instructions
- Prepare the grill or broiler at high temperature, positioning the rack approximately 5 inches from the heat source.
- Create a flavorful crumb mixture by thoroughly blending parmesan, breadcrumbs, garlic, and seasonings until evenly distributed.
- Season fish fillets with salt and pepper, then generously coat the top surface with mustard to help crumbs adhere.
- Carefully press the mustard-coated side of each fillet into the crumb mixture, ensuring complete and even coverage.
- Lightly spritz the crumbed fish with olive oil to enhance golden browning and crispiness.
- Heat a skillet with oil over high heat until shimmering, then gently place the crumbed fillets in the pan.
- Transfer the skillet to the preheated grill or broiler, cooking for 5-6 minutes until the crumb turns golden and the fish becomes opaque and easily flakes.
- Rotate the pan if needed to achieve uniform browning and prevent burning.
- Alternative cooking method: Bake in a 220°C/390°F oven for 10-12 minutes, then briefly broil to create a crisp, golden crust.
- Plate immediately and garnish with fresh lemon wedges to brighten the flavors.
Notes
- Ensure fish is patted completely dry before seasoning to help crumbs adhere perfectly and create a crispy exterior.
- Swap breadcrumbs with gluten-free alternatives like almond meal or crushed cornflakes for those with gluten sensitivities.
- Use a digital meat thermometer to check fish internal temperature reaches 145°F, guaranteeing safe and perfectly cooked seafood.
- Fresh fish works best; avoid frozen fillets as they can release excess moisture and prevent crumbs from getting golden and crisp.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner, Lunch, Appetizer
- Method: Grilling
- Cuisine: Italian
Nutrition
- Serving Size: 2
- Calories: 350
- Sugar: 1g
- Sodium: 600mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 1g
- Protein: 25g
- Cholesterol: 70mg