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.


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.


  • 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


  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 with the recipe to acknowledge our copyright.

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