By:Nagi
265 Comments
10 minute, insanely EASY Fish Recipe with high returns for very minimal effort! This Parmesan Crumbed Fish has a crunchy golden garlicky crumb – and guess what? NO MESSY DREDGING.
Bonus: Super healthy fish recipe, clocking in at at just 260 calories per serving!
EASY Fish recipe!
I love a good crispy Pan Fried Fish, and sure it only takes 7 minutes to make but we all have those days when we just can’t deal with flour dusting and stove-top oil splatter. Right??
So this Parmesan Crusted Fish is a recipe that I came up with in my former corporate days. I called it anEmergency Fish recipe because it’s one of the most effortless fish dinners I know – if not THE most effortless – with high returns for very small effort and the added bonus that it’s healthy.
For 3 minutes of your time, this is what I can give you:
perfectly cooked juicy fish
crunchy golden garlicky parmesan crumb (it’s so delicious, you’ll want to eat it straight out of the bowl!)
no stove mess
wholesome, made from scratch
a fish dinner that’s incredibly quick ‘n easy yet makes no sacrifices on the deliciousness factor!
The way I cook this fish is a little unorthodox – but it’s a highly effective, no fail method!
My emergency Easy Fish Recipe: how to make it
Once you see how I make this, you’ll understand why it’s my Emergency Fish recipe!!
Parmesan Crumb – Shove a couple of garlic cloves through a garlic crusher, mix with store bought grated parmesan (the sandy type), breadcrumbs, salt, pepper and swish of oil. Parsley is totally optional here!
Mustard “glue” – Spread mustard on the fish, just like buttering toast! The mustard is our glue for the crumb (avoid messy dredging in egg) as well as adding some flavour;
Press fish into crumb mixture;
Marvel at how it sticks on perfectly!
Lay into PREHEATED skillet and pop under broiler/grill OR bake it- preheating the skillet cooks the fish on the underside while the heat elements cook it from the top and makes the crumb beautifully golden;
5 minutes later, marvel(again!) at how beautifully golden the crumb is and how perfectly the fish is cooked!
What you need
And here’s what you need for my Emergency Easy Fish recipe.
Parsley is optional! And any fish will work here, though anything thicker than 2cm / 4/5″ thick should be cooked in the oven rather than using the broiler/grill (directions in recipe).
Super fast fish recipe
This fish recipe can be cooked in under the grill/broiler OR in the oven, but my preferred method is using the boiler for 2 reasons:
it’s faster –a 2 cm / 4/5″ thicken white fish fillet will cook in 5 – 6 minute flat., about half the time it takes in the oven; and
the closer contactto the heat source makes the crumb wonderfully golden without overcooking the fish. If you use the oven, you can either flick the broiler on at the end, or if you want a really golden crumb, use my method to toast the breadcrumbs in the oven before crumbing the fish, like I do for my baked Homemade Filet-O-Fish.
What to serve with Parmesan Crumbed Fish
This fish is pictured in post served over Creamy Mashed Cauliflower because I had it on hand (loving having a tub of it on standby!) but in my corporate days, thisGarlic White Bean Mash In A Flashwas a regular.
But honestly, for a quick meal, toast up some bread, grab a handful of leafy greens, drizzle with oil and lemon juice, pinch of salt and pepper – and voila!
Dinner. On the table in 10 minutes! – Nagi x
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Healthy Parmesan Garlic Crumbed Fish
Author: Nagi | RecipeTin Eats
Prep: 5 minutes mins
Cook: 7 minutes mins
Total: 12 minutes mins
Fish
Western
4.96 from 88 votes
Servings2
Tap or hover to scale
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.
Ingredients
- 2 firm white fish fillets (about 5 oz / 150g each), skin off, at room temperature
- 2 tbsp dijon mustard (sub mayo)
- Olive oil spray
- Salt and pepper
Crumb
- 1/2 cup panko breadcrumbs
- 1 tbsp parsley , finely chopped
- 1/3 cup (30g) parmesan , finely grated
- 1 garlic clove , minced
- 1 tbsp olive oil
- Pinch of salt
Instructions
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!
Recipe Notes:
1. Cook time: The fillets I used were about 2cm / 4/5" thick and they took about 6 minutes to cook.
2. Side suggestion- pictured in post with Creamy Mashed Cauliflower (low carb, super tasty alternative to mashed potato!). ThisGarlic White Bean Mash In A Flashis also a handy quick side. For a quick meal, toast up some bread, grab a handful of leafy greens, drizzle with oil and lemon juice, pinch of salt and pepper - and voila!
3. Nutrition per serving, fish only.
Nutrition Information:
Serving: 149gCalories: 263cal (13%)Carbohydrates: 11.7g (4%)Protein: 32.5g (65%)Fat: 9.1g (14%)Saturated Fat: 3g (19%)Cholesterol: 136mg (45%)Sodium: 263mg (11%)Potassium: 414mg (12%)Fiber: 0.5g (2%)Vitamin A: 250IU (5%)Vitamin C: 6.6mg (8%)Calcium: 190mg (19%)Iron: 1.6mg (9%)
Keywords: easy fish recipe, fish dinner
Did you make this recipe?I love hearing how you went with my recipes! Tag me on Instagram at @recipe_tin.
Originally published July 2014. Updated with new photos, new writing, brand new video and most importantly, Life of Dozer section added!
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265 Comments
Deb says
I followed recipe and rather than on the stove, placed in the oven on 180 deg c for approx 15-20 mins.. perfect and accompanied by a simple salad and Danish Remoulade !Reply
- Claire says
Was absolutely delicious. It was very easy to make. My partner and I both enjoyed it. I used Basa Fish and it turned out beautiful.
I’ll be making this one again. Thank youReply
- Cathy Iffland says
I usually make this recipe with thick white fish like blue eye cod but thought I’d try it with ocean trout (red fish). It was absolutely amazing, my husband loved it too! Thanks Nagi
Reply
- Margret says
In a rush, I made WAAAY too much of the crumb mix, didn’t want to chuck it, (fabulous on the ling BTW!) I used the extra on chicken tenders which I marinated overnight put on a tray with parboiled potato slices, carrot sticks, small cauli flowers, a bit of red capsicum that needed using, all on the one tray with the chicken generously dressed with the mustard & crumb topping – it was really delicious! The crumb topping is fabulous – kept the chicken moist and added a great texture. THANKS NAGI!!Reply
- Viviane Buzzi says
I made this last night. didn’t have panko so used ordinary breadcrumbs. I used rockling fillets and cooked them in the airfryer for 10 mins … wonderful crunchy, topping and beautiful flaky fish underneath. Quick, easy, healthy and delicious. Thank you for sharing this recipe.
Reply
- Fotini says
I am not a mustard girl. What can i use instead?
Reply
- David Foster says
Made this for the family last night (with Coral Trout). Easily the best quick fish dish I’ve ever made and it was very well received.
The mustard gave it a piquancy that made the taste buds sit up and take notice.
Made it with the Garlic White Bean Mash which didn’t go so well, something to work on.Reply
- Tricia Nicholls says
Quick, easy, tasty and healthy,
PerfectReply
- Rachel says
I didn’t have panko so I used the whole wheat breadcrumbs I had on hand and it was still perfect! My husband didn’t believe me when I told him it would be ready in 5 minutes after I put it in the broiler but of course it was!I misread the recipe and accidentally made a double serving of the crumbs because I thought it was for 5oz total not 5oz each. Thought mentioning my mess-up might help someone else!
Reply
- Half Baked Cook says
What an absolute winner! As always, this recipe took about the time that was recommended. Being the half baked cook that I am I accidentally put crushed ginger, then realised and added the crushed garlic as well anyway. It was awesome. I only had grated Parmesan, which worked well. I decided on the oven then grill option. That went very well. Thank you again Nagi. Recipe Tin Eats is my and my husband’s go to for recipes, and we’re never disappointed!Reply
- Cynthia Mitchell says
So delicious and easy! Always have some white fish in the freezer ready for quick and easy meals like this one. Love the Dijon mustard!Reply
- Laura Boswell says
This is a winning dish! My husband and I both love to fish, and I have tried many recipes. We cooked our snapper fillets with this recipe and absolutely loved it! My hubby said this was a “do-over!”Reply
- Shelley Ross says
Great tasty fish dish. We loved it and will certainly cook this again. Served it with a vege stir fry. 😋Reply
- Rebecca Z says
I make this recipe a lot and love it 💗 We now have a air fryer and do you think this recipe would work in the air fryer?Reply
- Fabiola says
This was so good quick and easy as I normally do the flour egg crumb thing. Cut time down and I had less dishes to contend with. The mustard really worked which I was curious to see if the flavour profile would work and it did. I used basa fillets and crushed up corn flakes (we had no panko crumbs or bread crumbs or bread in the house) Seved this with home made potatoe chips and a avocadoe, tomatoe hallumi salad.Reply
- Hillary Lui says
So so so goodReply
- Lynda says
Best fish recipe ever. Made with barramundi and a side of slaw. Awesome – thank you!Reply
- Leanne says
This is my go to meal when I want something easy and tasty! Such a simple recipe but never disappoints! I’ve made this with both Barramundi and Snapper. I prefer the Barramundi while my boyfriend prefers the Snapper. Both were great!Reply
- Kathryn R says
A husband who is picky about fish and a wife (me) who appreciates a simple yet Delicious recipe, this was a perfect dish! Thank you for thisReply
- Teri says
I make this 1-2 times per month. Always delicious and so easy! I use tilapia and half mayo, half Dijon.Reply
