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
CRUNCHY CHEESY FISH AND SPINACH CASSEROLE
What a great way to combine all food groups into one casserole dish. So yummy, the kids won't even mind eating their veggies. Also a good meal idea for the working mom; it's simple to put together and cooks quickly in the oven. Substitute any mild white fish for the cod if desired.
Provided by mstopka
Time 30m
Yield 4
Number Of Ingredients 11
Steps:
- Preheat an oven to 450 degrees F (230 degrees C). Spray a 9x13-inch casserole dish with cooking spray.
- Evenly spread spinach in the bottom of prepared casserole dish; sprinkle with garlic salt. Arrange fish atop spinach, keeping the pieces side by side and larger pieces toward the outside of dish. Top fish with lemon zest, lemon juice, dill, sea salt, and black pepper.
- Combine Cheddar cheese, Italian-seasoned bread crumbs, and panko bread crumbs in a bowl; spread evenly over fish. Cover dish with aluminum foil.
- Bake in the preheated for 12 to 15 minutes; uncover and cook until fish flakes easily with a fork and topping is lightly browned and crunchy, 5 to 8 more minutes.
Nutrition Facts : Calories 279.8 calories, Carbohydrate 14.7 g, Cholesterol 78.5 mg, Fat 11.2 g, Fiber 2.9 g, Protein 32.3 g, SaturatedFat 6.2 g, Sodium 1361.6 mg, Sugar 0.9 g
SEAFOOD CASSEROLE
A family favorite, this rice casserole is filled with plenty of seafood and veggies. It's hearty, homey and so easy to make. -Nancy Billups, Princeton, Iowa
Provided by Taste of Home
Categories Dinner
Time 1h
Yield 6 servings.
Number Of Ingredients 13
Steps:
- Cook rice according to package directions. Meanwhile, preheat oven to 375°., In a large bowl, combine the crab, shrimp, celery, onion, green pepper, mushrooms and pimientos. In a small bowl, whisk mayonnaise, milk, pepper and Worcestershire sauce; stir into seafood mixture. Stir in rice., Transfer to a greased 13x9-in. baking dish. Sprinkle with the dry bread crumbs. Bake, uncovered, until bubbly, 40-50 minutes.
Nutrition Facts : Calories 585 calories, Fat 34g fat (5g saturated fat), Cholesterol 209mg cholesterol, Sodium 1045mg sodium, Carbohydrate 31g carbohydrate (5g sugars, Fiber 2g fiber), Protein 37g protein.
HERBED SEAFOOD CASSEROLE
A friend shared this recipe when I needed a seafood dish for my annual Christmas Eve buffet. The casserole is wonderfully rich and creamy. When it comes to Christmas seafood casserole recipes, this is one of the best. -Donna Schmuland, Wetaskiwin, Alberta
Provided by Taste of Home
Categories Dinner
Time 1h30m
Yield 12 servings.
Number Of Ingredients 25
Steps:
- Preheat oven to 325°. Cook rice according to package directions. Meanwhile, in a large skillet, heat butter over medium-high heat. Add celery, onion and carrot; cook and stir until crisp-tender. Add garlic, salt and pepper; cook 1 minute longer., Add to cooked rice. Stir in parsley and dill. Transfer to a greased 13x9-in. baking dish., Fill a large saucepan two-thirds full with water; bring to a boil. Reduce heat to medium. Add shrimp; simmer, uncovered, 30 seconds. Add scallops; simmer 2-3 minutes longer or just until shrimp turn pink and scallops are firm and opaque. Drain, reserving 1 cup cooking liquid. Place seafood in a large bowl; stir in crab., In a small saucepan, melt butter over medium heat. Stir in flour until blended; gradually stir in cream and reserved cooking liquid. Bring to a boil; cook and stir 2 minutes or until thickened and bubbly. Reduce heat. Stir in cream cheese, dill and seasonings until smooth. Stir into seafood mixture., Pour over rice mixture. Toss bread crumbs with melted butter; sprinkle over top. Bake, uncovered, 50-55 minutes or until golden brown. Let stand 10 minutes before serving.
Nutrition Facts : Calories 404 calories, Fat 20g fat (12g saturated fat), Cholesterol 150mg cholesterol, Sodium 616mg sodium, Carbohydrate 29g carbohydrate (3g sugars, Fiber 1g fiber), Protein 26g protein.
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