Parsley-crumbed fish with lemon-garlic mash
Indulge in our Parsley-Crumbed Fish with Lemon-Garlic Mash – a delightful and healthy dinner recipe. Featuring tender white fish coated with crisp, herby breadcrumbs, served alongside a zesty lemon-garlic mashed potato. Perfect for a wholesome weeknight meal!
Cook time 35 min
Prep time 20 min
Ingredients:
3 potatoes1/3 cup milk (1% fat)
2 garlic cloves
2 slices white bread
1 tbsp butter
1 tbsp fresh parsley
1 short spray cooking spray oil
1 lb white fish
Experience a delightful and healthy meal with this Parsley-crumbed fish with lemon-garlic mash. This recipe offers a great combination of crispy, herby fish and smooth, tangy mash, making it a perfect dish for anyone looking to enjoy a balanced and delicious dinner.
Instructions:
- Preheat your oven to 400°F (200°C).
- Peel the potatoes and cut them into evenly sized chunks.
- Place the potato chunks in a large pot and cover them with cold water.
- Bring the water to a boil over high heat, then reduce to a simmer.
- Cook the potatoes until they are tender, about 15-20 minutes.
- While the potatoes are cooking, peel and finely mince the garlic cloves.
4. Prepare the Parsley Breadcrumbs:
- Tear the white bread slices into small pieces and place them in a food processor.
- Add the fresh parsley to the food processor.
- Pulse until you have fine breadcrumbs mixed with parsley.
- Pat the fish fillets dry with a paper towel.
- Spray a baking sheet with a short burst of cooking spray oil and place the fish fillets on the baking sheet.
- Press the parsley breadcrumb mixture onto the top of each fish fillet to create a crust.
- Lightly spray the tops of the fillets with cooking spray oil to help the breadcrumbs turn golden and crisp.
- Transfer the baking sheet to the preheated oven.
- Bake the fish for 12-15 minutes, or until the fish is cooked through and the topping is golden and crisp.
- Drain the cooked potatoes and return them to the pot.
- Add the minced garlic, butter, and milk to the pot with the potatoes.
- Mash the potatoes until they are smooth and creamy. Season with salt and pepper to taste.
- Add a squeeze of lemon juice to the mashed potatoes and mix well.
- Place a portion of the lemon-garlic mash on each plate.
- Top with a parsley-crumbed fish fillet.
- Garnish with additional fresh parsley if desired, and serve with lemon wedges on the side.
Tips:
- For extra flavor, add a teaspoon of lemon zest to the breadcrumb mixture before topping the fish.
- Make sure not to overcook the fish; it's done when it flakes easily with a fork.
- Use panko breadcrumbs instead of bread slices for an extra-crispy finish.
With its crispy parsley topping and luscious lemon-garlic mash, this Parsley-crumbed Fish is sure to become a household favorite. This recipe balances flavor and health, making it an excellent choice for any dinner table.
Nutrition per serving
4 ServingsCalories 350kcal
Protein 27g
Carbohydrates 36g
Fiber 3.63g
Sugar 3.19g
Fat 11g
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