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. 

Ingredients:

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 

Method:

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