HEALTHY PARMESAN GARLIC CRUMBED FISH RECI[PE

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Ingredients

• 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature
• 2 tsp dijon mustard
• Olive oil spray
• Salt and pepper

Crumb

• 1/2 cup panko breadcrumbs
• 1 tbsp parsley , finely chopped
• 2 tbsp parmesan (grated)
• 1 garlic clove , minced
• 1 tbsp olive oil
• Pinch of salt

Instructions

1. Preheat grill / broiler on high (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 (preferably non stick) with olive oil and place on stove over high heat.
6. Place the fillets in the pan and cook for 1 1/2 minutes, then place under the grill / broiler (about 5"/15cm from the heat source) for 5 minutes.
7. The fish is ready when the crumbs are golden brown. Serve immediately.

Recipe source: recipetineats

source https://www.abellkitchen.com/2018/12/healthy-parmesan-garlic-crumbed-fish.html

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