HEALTHY PARMESAN GARLIC CRUMBED FISH
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Sunday, December 21, 2014

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HEALTHY PARMESAN GARLIC CRUMBED FISH

Kelly Mike - Sunday, December 21, 2014


INGREDIENTS

  • 2 firm white fish fillets, skin off, at room temperature
  • 2 tsp dijon mustard
  • Olive oil spray
  • Salt and pepper
Crumb
  • ½ cup panko breadcrumbs
  • 1 tbsp parsley, finely chopped
  • 2 tbsp parmesan 
  • 1 garlic clove, minced
  • 1 tbsp olive oil
  • Pinch of salt

INSTRUCTIONS

  1. Preheat grill / broiler on high (like 400F/200C).
  2. Combine the Crumb ingredients and mix well to combine.
  3. Season each fillet with salt and pepper, then spread the mustard on the top of each fillet.
  4. Press the crumb mixture onto the mustard on each fillet. Press down firmly to make it stick.
  5. Spray an oven proof fry pan with olive oil and place on stove over high heat.
  6. Place the fillets in the pan and cook for 1½ minutes, then place under the grill / broiler for 5 minutes.
  7. The fish is ready when the crumbs are golden brown. Serve immediately.


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