Description
A healthy and flavorful recipe for Parmesan garlic crumbed fish featuring a crispy panko and parmesan crust, with a tangy Dijon mustard base. This quick and easy dish is perfect for a nutritious dinner and can be prepared using either a stovetop skillet and grill or the oven with a broiler finishing touch.
Ingredients
Scale
Fish and Seasoning
- 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 mayonnaise)
- Olive oil spray
Crumb Mixture
- 1/2 cup panko breadcrumbs
- 1 tbsp parsley, finely chopped
- 1/3 cup (30g) Parmesan cheese, finely grated
- 1 garlic clove, minced
- Pinch of salt
- 1 tbsp olive oil
Instructions
- Preheat Grill/Broiler: Preheat your grill or broiler on high to prepare for crisping the fish crust.
- Prepare Crumb Mixture: In a medium bowl, combine panko breadcrumbs, finely chopped parsley, grated Parmesan, minced garlic, pinch of salt, and 1 tablespoon olive oil. Mix well to evenly distribute all ingredients.
- Season Fish: Sprinkle salt and pepper on both sides of each fish fillet. Spread Dijon mustard evenly on the top side of each fillet only.
- Apply Crumb Mixture: Press the mustard-coated side of the fish firmly into the crumb mixture to ensure the crumbs stick well. Spray the crumbed side lightly with olive oil spray for extra golden color upon cooking.
- Preheat Skillet: Drizzle 1/2 tablespoon olive oil into a skillet and heat it over high heat until very hot.
- Cook Fish in Skillet and Broil: Place the crumbed fillets crumb-side down in the hot skillet. Then move the skillet under the grill or broiler approximately 5 inches/15 cm from the heat source. Cook for 5 to 6 minutes, rotating as needed, until the crumb is golden and the fish flakes easily in the center.
- Oven Option: Alternatively, bake the crumbed fish fillets at 220°C (390°F) for 10–12 minutes, then finish by placing under the grill/broiler on high to crisp and brown the crumb topping.
- Serve: Remove fish from heat and serve immediately with fresh lemon wedges to garnish.
Notes
- Ensure fish fillets are at room temperature before cooking to promote even cooking.
- Use Dijon mustard for a tangy flavor, or swap with mayonnaise for a milder taste.
- Olive oil spray helps achieve a golden crust without excess oil.
- The combination of skillet and broiler/grill cooking ensures a crispy crust and moist interior.
- Keep an eye on the fish under the broiler to prevent burning the crumbs.
- Perfect served with a side of steamed vegetables or a fresh green salad.
