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Parmesan Garlic Crumbed Fish

Course Main dishes, Seafood
Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes
Servings 2 people

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
  • 1/2 cup panko bread crumbs
  • 1 tbs parsley finely chopped
  • 2 tbs parmesan cheese grated
  • 1 clove garlic minced
  • 1 tbs olive oil
  • a pinch of salt

Instructions

  • Preheat grill/broiler on high (400F/200C).
  • Combine the Crumb ingredients and mix well to combine.
  • Season each fillet with salt and pepper, then spread the mustard on the top of each fillet.
  • Press the crumb mixture onto the mustard on each fillet. Press down firmly to make it stick.
  • Spray an ovenproof fry pan (preferably nonstick) with olive oil and place on the stove over high heat.
  • Place the fillets in the pan and cook for 1½ minutes, then place under the grill/broiler (about 5"/15cm from the heat source) for 5 minutes.
  • The fish is ready when the crumbs are golden brown. Serve immediately.