Cheesy crumbed fish steak with chargrilled veges

Summary

Cheesy crumbed fish steak with chargrilled veges is the meal you’ve been missing out on! It’s a dish that marries the ocean’s finest with the earth’s bounty, and we’re here to give you the low-down. Dive deep into the crispy textures, the cheesy goodness, and the smoky undertones of chargrilled vegetables. Ready to turn dinner into a flavor festival?

Ingredients

• Fish steaks (firm white fish) – 4 pieces (about 1 lb [450 grams])
• Bread crumbs – 1 cup (4 oz [115 grams])
• Grated Parmesan cheese – 1/2 cup (2 oz [55 grams])
• Olive oil – 4 tablespoons (2 oz [60 ml])
• Fresh lemon juice – 2 tablespoons (1 oz [30 ml])
• Mixed vegetables (zucchini, bell peppers, cherry tomatoes) – 2 cups (16 oz [450 grams])
• Salt and pepper – to taste
• Dried oregano – 1 teaspoon (0.17 oz [5 grams])
• Dried basil – 1 teaspoon (0.17 oz [5 grams])
• Fresh parsley, finely chopped – 2 tablespoons (0.5 oz [15 grams])

Preparation time: 20 minutes

Cooking time: 20 minutes

Serves 2

Nutritional Facts (per serving)

• Calories: 480 kcal
• Fat: 18g
• Sodium: 620mg
• Protein: 35g
• Carbohydrates: 40g
• Fiber: 5g
• Sugar: 5g

Let’s Cook the Cheesy crumbed fish steak with chargrilled veges

1. We start with our fish.
   In a shallow dish, combine the bread crumbs and Parmesan cheese.
   Season this mix with dried oregano, dried basil, salt, and pepper.
   Dip each fish steak into this cheesy crumb mixture.
   Ensure both sides are well coated.
2. Time to get that golden crispiness.
   Heat 2 tablespoons of olive oil in a skillet over medium heat.
   Once hot, add the crumbed fish steaks.
   Cook for about 5-6 minutes on each side or until golden brown and cooked through.
   Remember, fish cooks fast, so keep an eye on it!
3. While the fish sizzles, let’s prepare our veges.
   Slice the zucchini into thick rounds and chop the bell peppers into large chunks.
   Toss the zucchini, bell peppers, and cherry tomatoes in the remaining olive oil.
   Season with salt and pepper.
4. Let’s get those veges chargrilled.
   Heat a grill pan over high heat.
   Once it’s smoking hot, place the vegetables on the grill.
   Cook them for about 2-3 minutes on each side.
   You want them to have those beautiful grill marks and a slight smoky flavor.
5. Almost there!
   Remove the veges from the grill and sprinkle them with fresh lemon juice.

Expert Tips

1. The key to a perfect cheesy crumb is ensuring your fish is dry.
   Pat it dry with some paper towels before dipping it into the breadcrumb mixture.
2. No grill pan? No worries.
   You can also roast the veges in a hot oven.
   However, the grill pan really elevates the smoky flavor.
3. Always let your fish sit for a couple of minutes after cooking.
   This ensures the juices redistribute, making every bite moist and flavorful.

Plating & Enjoyment

• Lay out a bed of chargrilled veges on each plate.
• Place the cheesy crumbed fish steak atop the veges.
• Garnish with freshly chopped parsley.
• For added zest, consider a light drizzle of lemon juice or a lemon wedge on the side.
• This dish is perfect for a sunny outdoor meal or a cozy indoor date night.

in conclusion

There you have it – a perfect plate of Cheesy crumbed fish steak with chargrilled veges. AH7 is dedicated to bringing you meals that not only satiate your taste buds but also contribute to your health journey. This dish encapsulates just that – the richness of the fish combined with the earthy tones of the veges. Cooking is an art, and with every bite of this dish, you’ll be tasting a masterpiece. So why wait? Give this recipe a whirl and embark on a culinary journey like never before!

Cheesy crumbed fish steak with chargrilled veges

Cheesy crumbed fish steak with chargrilled veges is the meal you’ve been missing out on! It’s a dish that marries the ocean’s finest with the earth’s bounty, and we’re here to give you the low-down. Dive deep into the crispy textures, the cheesy goodness, and the smoky undertones of chargrilled vegetables. Ready to turn dinner into a flavor festival?

5 from 2 votes

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Prep Time: 20 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 40 minutes minutes

Nutritions

Nutrition Facts

Cheesy crumbed fish steak with chargrilled veges

Amount per Serving

Calories

480

% Daily Value*

Fat

 

18

g

28

%

Sodium

 

620

mg

27

%

Carbohydrates

 

40

g

13

%

Fiber

 

5

g

21

%

Sugar

 

5

g

6

%

Protein

 

35

g

70

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Fish steaks firm white fish – 4 pieces (about 1 lb [450 grams])
• Bread crumbs – 1 cup 4 oz [115 grams]
• Grated Parmesan cheese – 1/2 cup 2 oz [55 grams]
• Olive oil – 4 tablespoons 2 oz [60 ml]
• Fresh lemon juice – 2 tablespoons 1 oz [30 ml]
• Mixed vegetables zucchini, bell peppers, cherry tomatoes – 2 cups (16 oz [450 grams])
• Salt and pepper – to taste
• Dried oregano – 1 teaspoon 0.17 oz [5 grams]
• Dried basil – 1 teaspoon 0.17 oz [5 grams]
• Fresh parsley finely chopped – 2 tablespoons (0.5 oz [15 grams])

Instructions

• We start with our fish.
• In a shallow dish, combine the bread crumbs and Parmesan cheese.
• Season this mix with dried oregano, dried basil, salt, and pepper.
• Dip each fish steak into this cheesy crumb mixture.
• Ensure both sides are well coated.
• Time to get that golden crispiness.
• Heat 2 tablespoons of olive oil in a skillet over medium heat.
• Once hot, add the crumbed fish steaks.
• Cook for about 5-6 minutes on each side or until golden brown and cooked through.
• Remember, fish cooks fast, so keep an eye on it!
• While the fish sizzles, let’s prepare our veges.
• Slice the zucchini into thick rounds and chop the bell peppers into large chunks.
• Toss the zucchini, bell peppers, and cherry tomatoes in the remaining olive oil.
• Season with salt and pepper.
• Let’s get those veges chargrilled.
• Heat a grill pan over high heat.
• Once it’s smoking hot, place the vegetables on the grill.
• Cook them for about 2-3 minutes on each side.
• You want them to have those beautiful grill marks and a slight smoky flavor.
• Almost there!
• Remove the veges from the grill and sprinkle them with fresh lemon juice.

Notes

The key to a perfect cheesy crumb is ensuring your fish is dry.
Pat it dry with some paper towels before dipping it into the breadcrumb mixture.
No grill pan? No worries.
You can also roast the veges in a hot oven.
However, the grill pan really elevates the smoky flavor.
Always let your fish sit for a couple of minutes after cooking.
This ensures the juices redistribute, making every bite moist and flavorful.

Lay out a bed of chargrilled veges on each plate.
Place the cheesy crumbed fish steak atop the veges.
Garnish with freshly chopped parsley.
For added zest, consider a light drizzle of lemon juice or a lemon wedge on the side.
This dish is perfect for a sunny outdoor meal or a cozy indoor date night.