Parsley-crumbed fish with lemon-garlic mash
This Parsley-crumbed fish features a crispy, herby topping paired with creamy lemon-garlic mash. A straightforward oven-baked dish perfect for a satisfying dinner.
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.
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.
Parsley-crumbed fish with lemon-garlic mash FAQ:
Suitable white fish options include cod, haddock, or tilapia. These types have a mild flavor and flaky texture, perfect for breading.
The fish is done when it is opaque and flakes easily with a fork. This typically takes 12-15 minutes at 400°F (200°C).
Yes, you can prepare the lemon-garlic mash in advance. Store it in an airtight container in the refrigerator for up to 2 days. Reheat before serving.
You can use dried parsley, though the flavor will be less intense. Alternatively, other fresh herbs like dill or cilantro can also complement the dish.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or on the stovetop to maintain texture.
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.
Nutrition per serving
4 ServingsCalories 350kcal
Protein 27g
Carbohydrates 36g
Fiber 3.63g
Sugar 3.19g
Fat 11g
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