Easy Parmesan Crusted White Fish
from kristineskitchenblog.comThis Parmesan Crusted White Fish is our favorite white fish recipe! It's moist and flaky inside, with a crispy parmesan-panko coating that gets beautifully golden brown in a hot skillet. This easy recipe comes together in 20 minutes and is perfect for lunch or dinner!
Servings: 4 servings
Calories: 468kcal
Ingredients
- ½ cup all-purpose flour
- 2 large eggs
- 1 cup panko breadcrumbs
- ⅓ cup freshly grated Parmesan cheese
- 2 teaspoons Italian seasoning
- 1 teaspoon garlic powder
- 1 teaspoon salt
- ¼ teaspoon black pepper
- zest of one medium lemon save the lemon and cut into wedges for serving
- 4 fillets white fish petrale sole, dover sole, cod, tilapia, or other white fish
- ¼ cup olive oil
Instructions
- Gather 3 wide, shallow dishes such as pie plates or bowls. Put the flour in one dish and the eggs in another. Beat the eggs together with a fork. In the third dish, stir together the panko, grated Parmesan, Italian seasoning, garlic powder, salt, pepper and lemon zest.½ cup all-purpose flour, 2 large eggs, 1 cup panko breadcrumbs, ⅓ cup freshly grated Parmesan cheese, 2 teaspoons Italian seasoning, 1 teaspoon garlic powder, 1 teaspoon salt, ¼ teaspoon black pepper, zest of one medium lemon
- Heat the olive oil in a large heavy skillet over medium heat. Coat the fish first in the flour, then in the egg, and finally in the panko-Parmesan mixture. Add coated fish pieces to the hot skillet and cook for 3-7 minutes per side, until cooked through. (The cook time will depend on the size/thickness of your fish fillets and should be adjusted accordingly. If the fish won't all fit in the pan at once, cook in batches, adding more oil to the pan as needed.) Serve immediately, with lemon wedges.¼ cup olive oil, 4 fillets white fish
Video
Notes
- To use frozen fish, you’ll want to thaw it first. The easiest way is to place it in a dish of cold water in your sink. Thin fillets will thaw in 10-15 minutes. If thawing fish overnight in the refrigerator, always remove it from its plastic packaging and place it in another dish before thawing.
- Types of fish to use: You can make this recipe with petrale sole, dover sole, cod, tilapia, or any other white fish that you enjoy. I recommend using thin fish fillets so that they cook quickly. I like to buy frozen dover sole or petrale sole (I find them packaged at Whole Foods) to keep on hand in our freezer so that we can make this recipe anytime.
Nutrition
Calories: 468kcal | Carbohydrates: 24g | Protein: 44g | Fat: 22g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 12g | Cholesterol: 173mg | Sodium: 946mg | Potassium: 621mg | Fiber: 2g | Sugar: 1g | Vitamin A: 202IU | Vitamin C: 0.03mg | Calcium: 175mg | Iron: 3mg
