The general rule of thumb is to cook fish at 400F/200C for 10 minutes per 1 inch/2.5 cm thickness (measured at the thickest part of the fish). However this recipe calls for the fish to be cooked for 6 minutes 30 seconds in total because the heat from the fry pan continues to cook the bottom half of the fish while the top half is broiling/grilling. I used perch fillets which were 1 inch thick, about 8″/20cm long.

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HEALTHY PARMESAN GARLIC CRUMBED FISH
Cook Time 7minutes
Servings
Ingredients
Cook Time 7minutes
Servings
Ingredients
Instructions
  1. Preheat grill / broiler on high (400F/200C). Combine the Crumb ingredients and mix well to combine. Season each fillet with salt and pepper, then spread the mustard on the top of each fillet. Press the crumb mixture onto the mustard on each fillet. Press down firmly to make it stick. Spray an oven proof fry pan (preferably non stick) with olive oil and place on stove over high heat. Place the fillets in the pan and cook for 1½ minutes, then place under the grill / broiler (about 5"/15cm from the heat source) for 5 minutes. The fish is ready when the crumbs are golden brown. Serve immediately. RECIPE NOTES
Recipe Notes

1. The general rule of thumb is to cook fish at 400F/200C for 10 minutes per 1 inch/2.5 cm thickness (measured at the thickest part of the fish). However this recipe calls for the fish to be cooked for 6 minutes 30 seconds in total because the heat from the fry pan continues to cook the bottom half of the fish while the top half is broiling/grilling. I used perch fillets which were 1 inch thick, about 8"/20cm long.
2. You can also cook this without using the stove, just under the broiler or in the oven. I use the stove / broiling method because I find that it makes the crumbs more golden than just baking it in the oven and cooks it more evenly than just broiling / grilling it (which cooks the top more than the bottom). Plus it's faster.
3. I used perch fillets. But you can use any reasonably firm white fish fillets.
4. All proteins are best cooked at room temperature - it will cook more evenly. If you cook the fish straight out of the fridge then you should broil it for an extra minute.
5. I served this with a simple side of rocket drizzled with olive oil and lemon juice and my Garlic White Bean Mash In A Flash.

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