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 an Emergency 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 contact to 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, this Garlic White Bean Mash In A Flash was 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
More fish recipes
Watch how to make it
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Healthy Parmesan Garlic Crumbed Fish
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:
Nutrition Information:
Originally published July 2014. Updated with new photos, new writing, brand new video and most importantly, Life of Dozer section added!
Life of Dozer
When you close the door on Dozer:
Thanks Nagi. Another success story with this recipe. I used Barramundi and cooked it in the Philips Airfryer on 200 c for anound 9 minutes. The fish was lovely and succulent and the breadcrumbs golden brown.
You have certainly combined some great flavours with the dijon, garlic and parmesan.
So quick and easy.
That’s so great to know Maureen, thanks so much!
Have you ever tried this in an air fryer? But baked is delicious. Give Dozer an extra squeeze from me.
I haven’t as I don’t really use an air fryer – I just stick to the oven 😂
Not the first time I have done this recipe – love it to the point I keep doing it again and again. Something else that works well when doing this recipe is cooking it in the sandwich press. Just like grilling it. If you are worried about the fish messing up your sandwich press use one of those BBQ liners cut to size or baking paper cut to size – delish
What a great tip!! – N x
I love your recepies. I love your site. Dozer is cute.
Thanks so much Ana!
i love every thing you make the easier the better
Yummy! I don’t know why I’ve never thought to use Dijon mustard before, what an awesome flavor! Plus it’s super easy which I hugely appreciated. Thanks for sharing!
Thanks Irene!
I forgot to rate it, wish there was a ten star rating.
I made this twice with cod – once I pan fried it and once I baked it. The baking method turned out so delicious, flaky and crispy. I would definitely recommend it.
So kids don’t eat mustard so sub mayo is ok to go hot in the bake oven for 12 mins?
Thanks so much!! ❤️
Absolutely wonderful, probably the best fish I have ever cooked. Used Sable fish fillets with skin, will use halibut next time and believe there will be many more times. You are Goddess.
That’s great to hear Schatzi!!
*****I just added 5 more stars to make it 10. My son and I had your topping with halibut, 2nd day in a row for fish. It was excellent. Will probably try cod next. Have you ever tried it with salmon?
Hi Nagi,
Sounds delicious, how long and at what temperature if cooking in the oven?
Hi Trish – It’s all in the recipe, step 7 – N x
Hi Nagi
Not a confident fish cook, but this looks easy and delist. What fish would you recommend to try it with. I’m in Australia. Thanks
My husband & I
I’ve this fish dish!! I also serve the fish w your creamy mashed cauliflower. Delicious!!
I love your site, have cooked many of your dishes, never disappointed. Also, love seeing your sweet dog!
Thanks so much Linda!!
This fish was well received by my family. I am vegetarian, but they aren’t and I am trying to get them to eat more fish. This seemed like a good recipe to try and it worked! I used tilapia, which is a good price here. The only question I have is what you are supposed to do with the olive oil spray. Thanks for another great recipe, Nagi!
Healthy Parmesan Fish is one of the easiest and tastiest dishes I’ve ever made. I’ve made it four times recently for different friends and everyone loves it. Thank you for your great ideas, encouragement and recipes.
You’re so welcome Diane!
Was looking to change up my normal whitefish bake.
My family devoured this! Glad I found you and looking forward to trying more of you yummy recipes!
Thanks so much Cat!
I made this tonight with your stovestop Mac and cheese! So yummy
Perfect combination Mia!
Naji had this emergency fish tonight, I used fresh caught Flathead, my favourite fish and can’t believe how moist it stayed, that’s diffinently going to stay on my list, I reckon that topping could be also yummie on Cabbage and Cauliflower ‘Steaks….
Oh that is a great idea Lindi!!!
Oh Nagi, you made me do it again. You have become such a star in our home. I made this fish and even my fish hater son loved it.
I didn’t have panko so I made my own breadcrumbs with toasted bread. OMG!!
How should I store the extra crumb mixture please?
You’re converted him Allison!! The extra mixture can only be stored up to 4 days in the fridge – N x
Hi Ngai, thanks for another great recipe! I made a mistake with measurements and made double the amount of breadcrumbs! Any tips for what to do with them which don’t involve meat? Thanks!
Arancini balls! Crumbed Tofu, broccoli gratin, potato gratin, serve over beans… so many options!
Hilarious made this tonight cause I needed something quick. Scared to cook fish but it turned out great. As we were cleaning up my partner said “every since you found Nagi OUR lives have changed for the better. Ha ha Nagi the relationship councillor
Hahahah! That’s the BEST!
This was absolutely delicious! My 2 year old loved it (and the cauliflower mash) – another great dish Nagi, thank you!
What great taste your 2 year old has!!
What a fabulously easy, scrumptious fish dinner! Made it
last night and it was a winner.
Thank you Nagi.
Thats awesome Adele!