Parmesan Crumbed Fish

Parmesan Crumbed Fish

At only 500 calories per serve, you'll never want to eat plain old fish and chips again after you've tried this Parmesan Crumbed Fish with Rosemary Potatoes recipe.

CAL P/SERVE
509
kJ P/SERVE
2130
FAT P/SERVE
14.3g
CARBS P/SERVE
42.6g
PROTEIN P/SERVE
48g
SUGAR P/SERVE
3.2g
SODIUM P/SERVE
363g
FAT
%
3.9%
ENERGY RDI%
24.4%

The Rosemary Potatoes can be enjoyed on their own as well and make an easy to prepare and wonderful snack when only a carbohydrate hit will do to get rid of your cravings.

We like to serve this dish with tartare sauce, but if you prefer you can serve with Tzatziki instead.

Ingredients

  • 250g Firm White Fish Fillets (we used Rockling), Snapper, Cod, Monkfish etc
  • 2 medium sized potatoes, clean skinned
  • 2 tbsp. plain flour
  • 2 tbsp. parmesan cheese (real cheese not the smelly fake shelf cheese)
  • 2 egg whites
  • 1 tbsp. water
  • 1 slice multigrain bread, processed into breadcrumbs
  • 1 clove garlic crushed
  • 1 tsp. dried mixed herbs
  • ½ tsp. rosemary
  • 1 tbsp. olive oil
  • Olive oil spray
  • Salt and pepper to taste

Method

  1. Preheat oven to 220c (430F).
  2. Cut 2 large potatoes in half lengthways and half again.  Cube then now into 1cm or ½ inch size.  Place in a bowl and drizzle 1 tablespoon olive oil over them and with a spoon mix around to coat all sides. 
  3. On a baking tray layout some baking paper and evenly place the potatoes so  they are spread out.  Bake in oven for 15 mins.  At the 15 min mark pull out, sprinkle with rosemary and salt, toss around and bake for a further 5 mins.
  4. Whilst potatoes are baking lay out 2 plates and 1 large bowl.  Place the flour on one, egg white mixed with crushed garlic and water (whisk with a fork so all incorporated) and last plate will be the breadcrumbs, parmesan and mixed herbs, make sure you mix the ingredients.  Once these are all set out grind some pepper on to each section. 
  5. Now grab your fish, our fish was quite thick and long so we cut into 3, around 5cm thick for the height.  Then we first coat with flour, dip entire fish into eggwhite wash ensuring all is coated then into the crumb mixture and place onto baking tray which is lined with baking paper.  Repeat this for all the fish.  Coat all the fish with olive oil spray.
  6. Bake in oven for 20 mins on the same 220c (430F) temperature.  At the 12 min mark turn fish over.
  7. Once potatoes are cooked, pull out and season with a little salt.  Fish should be done now, plate up with Salad, Tartare sauce or Tzatziki.

Nutrition Table

Servings: 2 Serving size:363g
Average Serve Average 100g
Energy 2130 kJ 586 kJ
  509 Cal 140 Cal
Protein 48 g 13.2 g
Fat, total 14.3 g 4.0 g
- Saturated 4.2 g 1.2 g
Carbohydrate 42.6 g 11.7 g
- Sugars 3.2 g 0.9 g
Sodium 363 mg 100 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards