Enjoy a cheaper and healthier fish and chips at home with this delicious oven-Parmesan crusted oven-baked fish.
Love fish and chips but don’t enjoy the greasy feeling you get after eating fish and chips from the local chippy?
Here’s a delicious homemade version that is oven-baked (so fewer calories) and crusted in Parmesan cheese, breadcrumbs and parsley to make it super tasty.
Parmesan Fish – The Steps
The first step is to soak the fish for 10 minutes in a mixture of milk and garlic.
Why do we soak the fish in milk?
It takes away some if the ‘fishy smell‘ that fish can get if it’s not super fresh. If you have fresh fish, or fish that was snap-frozen, you can probably skip this step. However…
While the milk is to get rid of the fishy smell, I take the opportunity to impart it with a little garlicky flavour.
You don’t have to add garlic if you don’t want, but if you like garlic, putting it in the milk adds a subtle hint of garlic flavour.
The next step is to crumb the fish.
Remove the fish from the milk one at a time and press them into the breadcrumb mixture. It’s easier if this is in a rectangular tray, but a plate works fine as well.
Place the fish on a greased baking tray and press in some extra breadcrumbs if you like.
Spray the top with oil or drizzle on some oil or melted butter then bake in a hot oven until cooked through and golden.
What Fish Should You Use for Homemade Fish and Chips?
For this dish, I used frozen Hoki fillets from New Zealand. These were $1.40 a fillet, so for a family of four with homemade chips, the whole meal came in under AU$10. But the frozen fillets often go on sale, so this meal can come in under AU$7. That’s a whole lot cheaper than takeaway.
Other fish options include:
What to serve your oven-baked fish with:
- 4 white fish fillets
- 1/2 cup milk
- 1 clove of garlic, crushed
- 1/2 cup of dried breadcrumbs
- 1/4 cup of freshly grated parmesan
- 2 Tbsp freshly chopped parsley
- salt and pepper to taste
- 1 Tbsp. olive oil, olive oil spray or melted butter
- Preheat the oven to 200°C (390°F) and grease an oven tray with oil or butter.
- Mix the milk and garlic in a bowl and soak the fish fillets for 10 minutes or so, turning to coat.
- On a plate or tray, mix together breadcrumbs, parmesan and parsley.
- Drain the fish fillets, leaving some of the garlic on if you like for extra taste.
- Coat the fish fillets in the breadcrumb, pressing the coating onto the fish.
- Place the fish on the baking tray and spray with oil or drizzle with a little oil or butter.
- Cook in a hot oven for 20 minutes or until golden.
You may need less cooking time depending on the thickness of the fillets. The fillets will be dry if the fish is overcooked.
Amount Per Serving: Calories: 359Total Fat: 14gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 165mgSodium: 508mgCarbohydrates: 13gFiber: 1gSugar: 1gProtein: 43g
Nutritional information is calculated automatically using the Nutritionix database. Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, serving size or the source of nutrition data. We strive to keep the information as accurate as possible but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.
Melissa Goodwin is a writer and the creator of Frugal and Thriving who has a passion for living frugally and encouraging people to thrive on any budget. The blog is nine years old and is almost like her eldest baby. Prior to being a blogger and mum (but not a mummy blogger), she worked as an accountant doing other people’s budgets, books and tax.