HEALTHY PARMESAN GARLIC CRUMBED FISH #BREADCRUMBS #PARMESAN

I am obsessed with this fish. It is insanely delicious, and it’s crazy that it only takes 15 minutes to make – closer to 10 minutes really, truth be told. The crumb mixture is so delicious I eat the leftovers straight out of the bowl. I like to use panko because the crumbs are larger than ordinary breadcrumbs which makes the crumb so much crunchier and thicker.

The way I cook this fish is a little unorthodox but there’s logic behind my madness! I pan fry the fish very briefly (1 1/2 minutes) on the bottom only, then broil/grill it for 5 minutes – this cooks the top half of the fish and makes the crumbs perfectly golden and the residual heat from the pan continues to cook the bottom half of the fish. The added bonus is that it cooks faster. The usual rule of thumb for the cooking time for fish is 10 minutes per inch of thickness (measured at the thickest part of the fish), whereas in this recipe a 1 inch thick fillet cooks in 6 1/2 minutes.

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.

For more detail :http://bit.ly/2JGVepl

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