Best Sauteed Parmesan Fish Fillets And Yogurt Sauce Recipes
HEALTHY PARMESAN GARLIC CRUMBED FISH
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.
Provided by Nagi | RecipeTin Eats
Categories Fish
Time 12m
Number Of Ingredients 10
Steps:
- 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!
Nutrition Facts : ServingSize 149 g, Calories 263 kcal, Carbohydrate 11.7 g, Protein 32.5 g, Fat 9.1 g, SaturatedFat 3 g, Cholesterol 136 mg, Sodium 263 mg, Fiber 0.5 g
KITTENCAL'S LOW FAT BAKED PARMESAN FISH FILLETS
A great lower fat alternative to fried fish, use you choice of fish for this --- all spice amounts may be adjust to taste, depending on the size of your fish fillets you may have some breading left over just refrigerate to use for another time.
Provided by Kittencalrecipezazz
Categories < 30 Mins
Time 25m
Yield 6 serving(s)
Number Of Ingredients 12
Steps:
- Preheat oven to 500 degrees F.
- Set oven rack to lowest position.
- Coat/spray a baking sheet with cooking spray.
- In a shallow bowl whisk egg whites with water.
- In a bowl combine the breadcrumbs with Parmesan cheese and next 7 dry spices (you may omit the cayenne).
- Dip the fish firstly into the egg whites allowing any excess to drip off.
- Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy).
- Place the breaded fish onto baking sheet.
- Bake in preheated 500 degree F oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets).
Nutrition Facts : Calories 238.9, Fat 3.3, SaturatedFat 1.1, Cholesterol 86.8, Sodium 300, Carbohydrate 10.7, Fiber 0.8, Sugar 1, Protein 39.3
CREAMY PARMESAN SAUCE FOR FISH
Steps:
- Set oven rack about 6 inches from the heat source and preheat the oven's broiler. Line a baking sheet with aluminum foil; lightly coat with about 1 teaspoon butter.
- Lay fish in a single layer on the prepared baking sheet.
- Mix Parmesan cheese, 1/3 cup butter, mayonnaise, green onion, lemon juice, dill, salt, black pepper, and hot sauce together in a bowl.
- Broil fish in the preheated oven until it flakes easily with a fork, 7 to 8 minutes. Gently spread Parmesan cheese mixture over fish; return to oven and broil until topping is bubbling and lightly browned, about 2 more minutes.
Nutrition Facts : Calories 333.8 calories, Carbohydrate 1.9 g, Cholesterol 96.7 mg, Fat 22 g, Fiber 0.2 g, Protein 31.4 g, SaturatedFat 9.9 g, Sodium 490.4 mg, Sugar 0.5 g
EASY PARMESAN FISH FILLETS
This is a delicious Betty Crocker recipe. You can use any mild flavor white fish. I used whatever we had in the freezer(from my husband's fishing trip). When I made it, I halved the recipe.
Provided by Recipe Reader
Categories High Protein
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 375°F.
- Coat fish with flour, set aside.
- Melt margarine in large ovenproof skillet over medium heat.
- Cook green onions in butter, stirring occasionally for 4 minutes.
- Add fish and cook for 3 minutes, turn fillets and cook an additional 3 minutes.
- Add wine and lemon juice to skillet and season fillets with salt and pepper.
- Sprinkle fillets with parmesan cheese.
- Bake 15 minutes, until hot and bubbly.
Nutrition Facts : Calories 555.7, Fat 12.3, SaturatedFat 6.4, Cholesterol 204.5, Sodium 789.9, Carbohydrate 15.5, Fiber 0.7, Sugar 1.2, Protein 80.7
Are you curently on diet or you just want to control your food's nutritions, ingredients? We will help you find recipes by cooking method, nutrition, ingredients...
Check it out »
You'll also love