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Parmesan panko crumb fish

Parmesan Panko Crusted Fish

Catalina T
This super delicious and healthy Parmesan Panko Crusted Fish is a perfect weeknight meal as it's quick to prepare and delivers on taste!
5 from 1 vote
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Prep Time 5 minutes
Cook Time 18 minutes
Total Time 23 minutes
Course Main Course
Cuisine Western
Servings 2 Servings
Calories 342 kcal

Ingredients
 
 

  • 2 fish fillets (250gm/9oz skinned and deboned) (NOTE 1)
  • ¼ cup Panko bread crumbs (NOTE 2)
  • 3 tbsp parmesan cheese (freshly grated) (NOTE 3)
  • 1 tbsp flat leaf parsley (finely chopped)
  • ½ tsp lemon zest (finely grated)
  • ½ tsp salt
  • ½ tsp garlic powder
  • ¼ tsp mustard powder
  • 2 tsp olive oil

Instructions
 

  • Preheat oven to 200°C (390°F) or 180°C (360°F) for fan-forced ovens.  Save cleaning up time by lining a tray with non-stick baking paper with foil on top. If possible use an ovenproof rack to elevate the fillets, this will help the fish bake evenly on both sides in the oven. Remove the skin of the fillets and pat dry with paper towels. Mix the salt, garlic and mustard powder in a bowl and rub it all over the fillets.
    preparing the fish
  • Mix together panko, lemon zest, parsley and parmesan cheese and olive oil in a bowl. Place the fish fillets skin side down and spoon on the panko and parmesan mixture on top, use fingers to gently press the mixture onto the fillets.
    baking the fish
  • Bake the fish for 15 to 18 minutes or until the fish is cooked through and the top is nice and golden. Serve with steamed vegetables or salad.
    parmesan panko crusted fish

Notes

(NOTE 1) Fish fillets - I used Barramundi fillets but any other fish fillets such as Salmon, Blue-eye cod or kingfish can be used. The fillets should weigh between 200-250 gms (7-9oz). Get your fishmonger to remove the skin and any bones for you.
(NOTE 2) Japanese Panko bread crumbs are lighter and flakier than Western-style breadcrumbs, it absorbs less oil is crispier in texture. Panko can be found in most supermarkets and in Asian specialty shops. 
(NOTE 3) Fresh Parmesan cheese can be found in the chilled section of the supermarket. Parmesan is best bought in a block and grated when needed, however, for convenience you can also buy it shredded.
A Third-Party Application calculated the calories and nutritional information, so this is an approximate guide only.
Cooking measurements are in Australian standard spoon and cup measurements.

Nutrition

Serving: 1servingCalories: 342kcalCarbohydrates: 7gProtein: 54gFat: 11gSaturated Fat: 3gCholesterol: 132mgSodium: 883mgPotassium: 802mgFiber: 1gSugar: 1gVitamin A: 234IUVitamin C: 3mgCalcium: 127mgIron: 2mg