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Friday, 18 January 2019

Parmesan Herb-Crusted Fish

This simple Parmesan herb-crusted fish recipe takes six ingredients and transforms it into a nutritious main dish. Serve this lean fish with some sautéed vegetables (e.g. pan seared Brussels sprouts) and you’ve got a healthy, evening meal. 

Serves Two 
8 ounces white fish fillets
1/4 cup shredded Parmesan cheese
1/2 tablespoon butter
1/2 teaspoon oregano
1/2 teaspoon thyme
1/2 teaspoon rosemary 

1. Lay fish skin side down on a baking sheet.
2. In a small bowl, toss together the Parmesan, oregano, thyme, and rosemary.
3. In a second small bowl, melt the butter in the microwave (about 10 seconds).
4. Brush butter on the upright side of the fish. Sprinkle evenly with the Parmesan and herb mixture. 
5. Turn your grill/broiler to high heat. Put fish on a grill/broiler rack about 4-5 inches under the flame. Let grill/broil for 8-10 minutes or until golden brown and fish has reached an internal temperature of at least 145 degrees F. If you don’t have a thermometer, flake the fish with a fork to see if it is done. 

Nutritional Information:
Per serving: Total Fat 8g Carbohydrate 1g  Protein: 26g
Nutrition Bonus: Dish also provides Potassium, Iron, Vitamins A and C, Calcium
Original recipe idea here
For help with weight/measurement conversion see here 

Herbs ... can be so wonderful to use, these "fragrant plants whose leaves (and sometimes stalks) are used in cooking to add flavour to dishes. Different cuisines rely on different varieties of herb, depending on which plants grow native or are cultivated in that country:
For example, basil is synonymous with Italian food, while coriander is widely used in Indian and South-east Asian dishes. The leaves of many herbs can be dried and used as a substitute for fresh herbs, but the flavours will not usually be as pronounced. The seeds of some herbs, such as coriander, can be dried, ground and used as spices. The recipe above uses a mix of oregano, thyme and rosemary - a lovely mix.

A variety of recipe ideas/articles are found within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues these must always be taken into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan


CJ Kennedy said...

I bet this would work for chicken, too!

Tom said...

...this is something that I would like.

Valerie-Jael said...

This sounds wonderful, thanks for sharing, Valerie

Susan Flett Swiderski said...

I never met a fish I didn't like. :) This recipe sounds terrific.

I'm learning to be more adventurous with herbs and spices in my old age. It allows me to be a lot more creative, and I've really been enjoying it. Last night, I used sriracha for the first time. (Thank goodness, I only used half the amount called for in the recipe!)

Have a super weekend.

bill burke said...

Oh, that looks delicous. I love white fish and will try this next week after we get some parmesan cheese. Thanks for sharing and have a wonderful weekend.

William Kendall said...

Good for those who like fish.

Christine said...

This would be delicious!

Out on the prairie said...

I made chicken close to this last night

Elephant's Child said...

That crust sounds delicious. And would go well on vegetables too.

happyone said...

This would be a big hit at my house. Delicious.

Anonymous said...

Ziet er erg deleicious.

Erika x

aussie aNNie said...

YUM! one I am cooking during the week.x

C.George said...

this looks yummy!

riitta k said...

I always forget parmesan - thanks for reminding! In the freezer I have a lot of basil, parsley etc. Not as good as fresh ones but home grown though!

DIMI said...

Hello Jan!
That looks delicious! Like the Parmesan crust !!
Have a lovely weekend!

mamasmercantile said...

We eat a lot of fish but have yet to make it with a crust like that. It sounds delicious and is definitely on the to do list.

Laurel Wood said...

We would love this. Thank you for the recipe.

Louca por porcelana said...

I love fish and yours looks delicious!!Hugs!

carol l mckenna said...

Another delish looking and sounding recipe ~ thanks ^_^

Happy Day to you,
A ShutterBug Explores,
aka (A Creative Harbor)

Magic Love Crow said...

This is amazing! Thank you Jan! Big Hugs!