Introduction
Healthy Parmesan Garlic Crumbed Fish is a delightful dish that combines crispy, flavorful crumbs with tender fish for a satisfying meal. This recipe provides a healthier twist on traditional crumbed fish by using a mixture of Parmesan cheese and garlic, delivering both taste and nutrition. Perfect for a weeknight dinner or a leisurely weekend meal, this dish is not only simple to prepare but also exceptionally delicious.
Detailed Ingredients with measures
– 500g white fish fillets (such as cod or tilapia)
– 1 cup panko breadcrumbs
– ½ cup grated Parmesan cheese
– 2 cloves garlic, minced
– 1 teaspoon dried parsley
– ½ teaspoon salt
– ½ teaspoon black pepper
– 1 large egg
– 2 tablespoons olive oil
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 15 minutes
Total Time: 30 minutes
Yield: Serves 4
Detailed Directions and Instructions
Preheat the Oven
Preheat your oven to 200°C (390°F) to ensure that it reaches the desired temperature for cooking the fish.
Prepare the Fish
Make sure the fish fillets are thawed if previously frozen. Pat them dry with paper towels to remove excess moisture.
Make the Garlic Parmesan Crumb Mixture
In a bowl, combine breadcrumbs, grated Parmesan cheese, minced garlic, dried parsley, and a pinch of salt and pepper. Mix well to ensure even distribution of the ingredients.
Coat the Fish Fillets
Place the fish fillets on a baking tray lined with parchment paper. Generously coat each fillet with the crumb mixture, pressing down to ensure it adheres well.
Drizzle with Olive Oil
Lightly drizzle the coated fish fillets with olive oil to enhance the flavor and help with browning during baking.
Bake the Fish
Place the baking tray in the preheated oven and bake for about 12-15 minutes or until the fish is cooked through and the crumb topping is golden brown and crispy.
Check for Doneness
To check if the fish is done, use a fork to flake the thickest part; it should flake easily and be opaque in color.
Serve
Once cooked, remove the fish from the oven and let it cool slightly. Serve immediately with your choice of sides.
Notes
Choosing Fish
You can use various types of fish fillets such as cod, haddock, or tilapia based on personal preference.
Alternative Coating Options
For a gluten-free version, substitute regular breadcrumbs with gluten-free breadcrumbs or ground nuts.
Storage Instructions
Leftover cooked fish can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven to maintain the crispiness.
Serving Suggestions
Pair the baked fish with a side of salad, steamed vegetables, or a light pasta dish for a complete meal.
Cooking Times May Vary
Be aware that cooking times may vary depending on the thickness of the fish fillets, so adjust accordingly.
Cook techniques
Crumbing fish
This technique involves coating the fish fillets in a mixture of breadcrumbs, parmesan cheese, and seasonings. The crumbs create a crispy and flavorful exterior when baked or fried.
Seasoning
Enhancing the flavor of the fish with garlic, lemon zest, and herbs is crucial. This step brings out the best in the fish and compliments the crumb coating.
Baking vs. Frying
You can choose to bake or shallow fry the crumbed fish. Baking is a healthier option, while frying offers a crispier texture on the outside.
Using Parchment Paper
Lining the baking tray with parchment paper prevents sticking and makes for easy clean-up after cooking.
Cooling the fish
Allowing the fish to cool for a few minutes after cooking helps the crumbs set and maintain their crunch.
FAQ
Can I use other types of fish?
Yes, you can substitute different types of white fish like cod or tilapia for this recipe.
Can I make it gluten-free?
Absolutely! Use gluten-free breadcrumbs to make this dish suitable for a gluten-free diet.
How do I store leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat in the oven to maintain crispiness.
Can I prepare the crumbs in advance?
Yes, you can prepare the crumb mixture ahead of time and store it in an airtight container until you’re ready to cook.
What side dishes pair well with this fish?
This dish pairs well with a fresh salad, steamed vegetables, or a side of quinoa or rice for a complete meal.
Conclusion
This Healthy Parmesan Garlic Crumbed Fish recipe not only elevates the classic dish but also provides a nutritious option for seafood lovers. With a crunchy, flavorful crust that complements the tender fish, it serves as a delightful meal perfect for any occasion. It is a wonderful way to incorporate more fish into your diet while enjoying rich flavors.
More recipes suggestions and combination
Quinoa Salad with Grilled Vegetables
Pair your crumbed fish with a light and refreshing quinoa salad loaded with seasonal grilled vegetables for a wholesome meal.
Roasted Sweet Potatoes
Roasted sweet potatoes seasoned with herbs make for a hearty and nutritious side that balances the flavors of the fish.
Garlic Lemon Asparagus
A quick sauté of asparagus with garlic and lemon adds brightness to your plate, complementing the fish perfectly.
Creamy Avocado Dip
Serve with a creamy avocado dip for an extra layer of richness that can elevate the overall taste of the meal.
Mango Salsa
A tropical mango salsa provides a sweet and spicy contrast, enhancing the flavors of the Parmesan garlic fish beautifully.
Simple Green Salad
Accompany the dish with a simple green salad dressed in a light vinaigrette for a refreshing crunchy texture that complements the main dish.