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!
- 29 Apr 2024
- Cook time 35 min
- Prep time 20 min
- 4 Servings
- 8 Ingredients
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.
Ingredients:
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 Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 350kcal | 14% |
| Protein | |
| Protein 27g | 18% |
| Carbohydrates | |
| Carbohydrates 36g | 10% |
| Fiber 3.63g | 10% |
| Sugar 3.19g | 3% |
| Fat | |
| Fat 11g | 13% |
| Saturated 3.04g | 10% |
| Cholesterol 80mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 100mg | 18% |
| Vitamin B1 0.38mg | 32% |
| Vitamin B2 0.26mg | 20% |
| Vitamin B3 6mg | 37% |
| Vitamin B6 0.83mg | 49% |
| Vitamin B9 60ug | 15% |
| Vitamin B12 1.25ug | 52% |
| Vitamin C 30mg | 35% |
| Vitamin E 0.29mg | 2% |
| Vitamin K 24ug | 20% |
| Minerals | |
| Calcium, Ca 110mg | 9% |
| Copper, Cu 0.28mg | 0% |
| Iron, Fe 2.33mg | 21% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 440mg | 35% |
| Potassium, K 1060mg | 31% |
| Selenium, Se 20ug | 35% |
| Sodium, Na 160mg | 11% |
| Zinc, Zn 1.84mg | 17% |
| Water | |
| Water 230g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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