Healthy Parmesan Garlic Crumbed Fish Recipes
HEALTHY PARMESAN GARLIC CRUMBED FISH
Recipe video above. Packed generously with a thick, crunchy coating of parmesan and garlic breadcrumbs, this is one fish that everyone is sure to love. Using this recipe, you'll get perfectly golden crumbs and perfectly cooked fish every time. And the clincher? It's on the table in just over 10 minutes. I made this using perch fillets (skin off) but you can use any firm white fish fillets.
Provided by Nagi | RecipeTin Eats
Categories Fish
Time 12m
Number Of Ingredients 10
Steps:
- 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 220C/390F for 10 - 12 minutes, then finish under the grill/broiler on high to make the crumb golden.
- Serve immediately with lemon wedges!
Nutrition Facts : ServingSize 149 g, Calories 263 kcal, Carbohydrate 11.7 g, Protein 32.5 g, Fat 9.1 g, SaturatedFat 3 g, Cholesterol 136 mg, Sodium 263 mg, Fiber 0.5 g
BAKED PARMESAN-BREADED FISH
Make and share this Baked Parmesan-Breaded Fish recipe from Food.com.
Provided by MizzNezz
Categories Very Low Carbs
Time 20m
Yield 4 serving(s)
Number Of Ingredients 6
Steps:
- Mix the bread crumbs, cheese, paprika and basil.
- Brush filets with butter.
- Dip into crumbs.
- Place in a greased baking pan.
- Bake, uncovered, at 500* for about 10 minutes, until done.
Nutrition Facts : Calories 168, Fat 4.6, SaturatedFat 2.3, Cholesterol 71.1, Sodium 158.7, Carbohydrate 3.4, Fiber 0.8, Sugar 0.4, Protein 27.1
LEMON, HERB & PARMESAN CRUSTED FISH
Give white fish a lift with tangy lemon, herbs & Parmesan
Provided by Good Food team
Categories Dinner, Lunch, Main course, Supper
Time 30m
Number Of Ingredients 8
Steps:
- Mix the breadcrumbs with the grated lemon zest, grated Parmesan, chopped parsley, salt and pepper.
- Season the 4 skinless fish fillets. Pan fry in a little oil for 2-3 minutes until just tender. Turn over and sprinkle with the crumb mixture. Brown in the pan under a hot preheated grill for 2-3 minutes. Add the butter to the pan with the juice of 1 lemon. Melt around the fish and serve.
PARMESAN CRUSTED TILAPIA FILLETS
Steps:
- Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
- Whisk Parmesan cheese, paprika, parsley, salt, and pepper together in a shallow dish.
- Coat tilapia fillets with olive oil and press into the Parmesan cheese mixture. Arrange coated fillets on the prepared baking sheet.
- Bake in preheated oven until the fish flakes easily with a fork, 10 to 12 minutes.
Nutrition Facts : Calories 209.8 calories, Carbohydrate 1.3 g, Cholesterol 54.2 mg, Fat 9.3 g, Fiber 0.5 g, Protein 28.9 g, SaturatedFat 3.4 g, Sodium 280.1 mg, Sugar 0.3 g
BAKED PARMESAN FISH
Healthier and tastier way to serve fish. I have used flounder, catfish, grouper, perch and tilapia with great results.If your fish is not getting crispy try broiling it for a minute or so to get it crispy. Oh and parmesan from a can is ok but treat yourself and use freshly grated. You will be oh so happy you did.
Provided by Mamas Kitchen Hope
Categories Lunch/Snacks
Time 30m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Beat egg and milk in a shallow bowl and set aside. In a zipper bag combine breading ingredients.
- One at a time dip fillets in egg, shake off excess and turn or shake in breading in bag.
- Bake uncovered on an oiled baking sheet at 350 degrees for about 25 minutes or until fish flakes easily with a fork.
- Can be served with lemon wedges if desired.
CREAMY PARMESAN SAUCE FOR FISH
Steps:
- Set oven rack about 6 inches from the heat source and preheat the oven's broiler. Line a baking sheet with aluminum foil; lightly coat with about 1 teaspoon butter.
- Lay fish in a single layer on the prepared baking sheet.
- Mix Parmesan cheese, 1/3 cup butter, mayonnaise, green onion, lemon juice, dill, salt, black pepper, and hot sauce together in a bowl.
- Broil fish in the preheated oven until it flakes easily with a fork, 7 to 8 minutes. Gently spread Parmesan cheese mixture over fish; return to oven and broil until topping is bubbling and lightly browned, about 2 more minutes.
Nutrition Facts : Calories 333.8 calories, Carbohydrate 1.9 g, Cholesterol 96.7 mg, Fat 22 g, Fiber 0.2 g, Protein 31.4 g, SaturatedFat 9.9 g, Sodium 490.4 mg, Sugar 0.5 g
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