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Make Fried Fish with Parmesan Cheese

Updated on April 29, 2013

Takes just a few minutes to cook

Dinner is cooking
Dinner is cooking | Source

Make Healthy Fried Fish

What to make for dinner-the age old question. One thing for sure most of us know how to fry fish, but the issue is taste and texture of the final result. I had thawed out some cod fish and was contemplating how to prepare it, when a brainstorm hit. My first decision was to use grape seed oil with its many health benefits. Along with being a healthy choice it can take higher temperatures than Olive oil. The next decision was the coating for the fish. Why not try some sunflower seeds and Parmesan cheese? I crushed the sunflower seeds and parmesan cheese along with some spices to make the coating. The fish came out moist, crunchy and very good. You can also try different nuts as long as you crush them very fine.

Cook Time

Prep time: 15 min
Cook time: 15 min
Ready in: 30 min
Yields: Three small filets serve two people

Enjoy a healthful combination of ingredients

A small salad with tomatoes and avocados
A small salad with tomatoes and avocados
Mixture of sunflower seeds and parmesan cheese
Mixture of sunflower seeds and parmesan cheese
Any white fish will work
Any white fish will work

Ingredients for Fried Fish

  • Cod fish filets, You can use other white fish
  • One-half cup Sunflower seeds
  • One-half cup Dry parmesan cheese
  • Two Egg whites
  • One teaspoon Garlic powder
  • One teaspoon Seasoned salt
  • One teaspoon Lemon juice
  • One-half teaspoon Cayenne pepper
  • One teaspoon dry Oregano
  • One-quarter cup Grapeseed Oil

Instructions for Fried Fish

  1. Beat the egg whites with the lemon juice.
  2. Crush the sunflower seeds with a mallot and blend with the parmesan cheese.
  3. Add all the seasonings to the dry mixture and stir.
  4. Heat the grape seed oil in a large frying pan.
  5. Dip the filet in the egg mixture and then in the dry mixture.
  6. Fry the fish until it is browned and the inside is no longer translucent.
  7. If you were worried about how to cook fish, now you know how to fry fish healthfully.

Here is a healthy dinner

And you have dinner
And you have dinner | Source

Vote for Fried Fish with Sunflower Seeds and Parmesan Cheese

4.5 stars from 11 ratings of Crusty Fried Fish

Final Presentation

Serve the fish with fresh steamed broccoli and tomato and avocado salad. You can also serve brown rice or couscous. A loaf of crusty French bread with olive oil dip will go nicely with the fish.

Eat Fresh Fish

How often do you eat fish?

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Comments

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    • KawikaChann profile image

      KawikaChann 4 years ago from Northwest, Hawaii, Anykine place

      Wow - that's an interesting combo... I would have chosen the parmesan cheese, but I never would have thought about the crushed sunflower seeds... nicely done. I would definitely give this a try. Upvoted/interesting/following. Peace. Kawi.

    • Anamika S profile image

      Anamika S 4 years ago from Mumbai - Maharashtra, India

      That's an interesting way to make fried fish. Would love to try.

    • ChitrangadaSharan profile image

      Chitrangada Sharan 4 years ago from New Delhi, India

      This looks different from the way, I cook fish, but it is worth trying. The ingredients are interesting.

      Voted up and thanks for sharing!

    • Victoria Lynn profile image

      Victoria Lynn 4 years ago from Arkansas, USA

      This looks really good. I should eat fish more. I really do like it; I just forget about it. LOL! Great hub. 5 stars!

    • rajan jolly profile image

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Carol, I love fish though I have it occasionally. This is a different way to prepare crusty fried fish. We used gram flour mixed with spices to coat the fish and will certainly try this one the next time, as I love both sunflower seeds and parmesan cheese. The finished fish looks very sumptuous.

      Voted up, interesting and rated 5 stars. Shared, tweeted and pinned as well.

    • carol7777 profile image
      Author

      carol stanley 4 years ago from Arizona

      Always enjoy a visit from the angels and you too!!! Thank you and this is pretty good for plain fish. I liketo dress up with healthy ingredients.

    • pstraubie48 profile image

      Patricia Scott 4 years ago from sunny Florida

      O, Carol So glad to see this. I usually broil the fish that I do eat and it is usually salmon as it is the one I like the best. Using cod or some other white fish and preparing it this way sounds like something I would enjoy.

      Thanks for a healthy way to prepare these. Pinning and sharing...

      Sending you Angels again today ....:) ps

    • carol7777 profile image
      Author

      carol stanley 4 years ago from Arizona

      Hope you enjoy..you can use other fish. thanks for stopping in.

    • precy anza profile image

      precy anza 4 years ago from USA

      Looks good, and making me hungry :) I'll remember to get cod fillets next time we go to the grocery and try this. Thanks for the recipe Carol. :)

    • carol7777 profile image
      Author

      carol stanley 4 years ago from Arizona

      Thank you for stopping by.

    • glamourous06 profile image

      glamourous06 4 years ago from United Kingdom

      great lens, amazing contenst

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      thanks so much for dropping by and sharing...Fish is great and low calorie..so I always feel a bit self-righteous.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      ishwwaryaa22 Thanks for all the lovely compliments. Voting up, sharing, pinned..wow...Thanks so much for visiting.

    • profile image

      kelleyward 5 years ago

      Hi Carol! I do eat a lot of fish.This sounds like a great recipe. Voted up and shared. Take care, Kelley

    • ishwaryaa22 profile image

      Ishwaryaa Dhandapani 5 years ago from Chennai, India

      A delicious recipe! I enjoy experimenting with new recipes! I am a big fan of fish and eat it once almost every week. Your recipe hub is packed with clear instructions. The final photo looked drool-worthy!

      Thanks for SHARING. Useful & Interesting. Voted up, pinned and shared

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Thanks as always...Iwill serve you coffee on your next visit. Thanks...

    • Rolly A Chabot profile image

      Rolly A Chabot 5 years ago from Alberta Canada

      Hi Carol... what a great recipe and one to be tried for certain... thank you for sharing...

      Hugs from Canada

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Thanks for dropping by. And the sunflower seeds really add an interesting taste and texture. Thanks for the vote.

    • sgbrown profile image

      Sheila Brown 5 years ago from Southern Oklahoma

      This sounds great! I would have never thought about adding sunflower seeds. Going to have to give this a try very soon! Voted up and yummy! :)

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Thank you so much..I will be waiting for your final opinion. Thank you so much for stopping by for a recipe.

    • shiningirisheyes profile image

      Shining Irish Eyes 5 years ago from Upstate, New York

      I consider myself a HUGE foodie and this delicious cod dish looks mouth-watering. A culinary delight. I will let you know how quickly I devour it!

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Good morning Vespawoolf. Thanks for dropping by and visiting. I suppose you could do this on chicken as well.

    • vespawoolf profile image

      vespawoolf 5 years ago from Peru, South America

      This sounds delicious, and I love your unique and healthy ingredients! By summer, we'll have lots of fresh and inexpensive fish so I can try this recipe. Thank you!

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      You know writing for HubPages is a continuing learning experience..and putting recipes here must have some realism..with photos and thank you so much..I just keep learning what to do..Everyday it is something new. thank you Mama Kim 8...So kind and thoughtful

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      sueswan: thank you so much..and for your support and kindness.

    • Mama Kim 8 profile image

      Sasha Kim 5 years ago

      MMmm Sounds yummy ^_^ Great recipe and wonderful making it healthier. I also like that your adding more pictures of the finished product... Now I can drool over your food even more. Now where did I put that rag?? Voting up!!

    • profile image

      Sueswan 5 years ago

      Hi Carol,

      Sounds yummy as well nutritious

      Bookmarking and sharing

      Voted up and awesome

      Take care :)

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Thanks for nice comments and voting up. But mostly thanks for stopping by for a visit.

    • SommerDalton profile image

      Sommer Dalton 5 years ago

      This sounds so good! I am trying this:), Voted up and useful!!

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Nell Rose....Thanks so much for visiting my humble hubpage home. And thanks so much for all votes. I always enjoy our visits.

    • Nell Rose profile image

      Nell Rose 5 years ago from England

      What a great idea! I love fish and try every which way to do new things with it for cooking, love this and its definitely a try this week, votes all the way!

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      I think you will like it. Let me know and thanks for the visit.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      margaritaeden: Thanks for dropping in for a visit to my hubhome. And thanks for compliments.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      margaritaeden: Thanks for dropping in for a visit to my hubhome. And thanks for compliments.

    • lindacee profile image

      lindacee 5 years ago from Arizona

      Oh, I love this recipe! I have been craving fish (I admit I don't eat it as often as I should), and this is a perfectly, healthy was to prepare it. I'm going to the grocery store tomorrow and will pick the ingredients and replicate your tasty meal. Thanks for the idea!

    • MargaritaEden profile image

      MargaritaEden 5 years ago from Oregon

      Very interesting recipe, sounds delicious, never thought of using sunflower seeds, such a great idea!

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      thanks for dropping by and voting UP. So appreciated!

    • Om Paramapoonya profile image

      Om Paramapoonya 5 years ago

      This sounds really great, Carol! I've had sunflower seed crusted salmon before and really liked it. I'm sure sunflower seeds would go very nicely with cod as well. Rated up!

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      They really add a tasty touch. Thank you.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      thanks as always for dropping by for a visi.t Always appreciate your comments.

    • Mhatter99 profile image

      Martin Kloess 5 years ago from San Francisco

      Thank you for this. Sunflower seeds? I will have to try that.

    • teaches12345 profile image

      Dianna Mendez 5 years ago

      Carol, I wish I could have tasted your fried fish dinner -- it looks so good! I do have it at least once a week, fish that is, and am always looking for new recipes to try. Thanks for sharing this with us.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      I also love salmon the best. This is pretty good. Thanks for stopping by!!!!

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      The plates I absolutely love have a wine bottle, glass and bowl of fruit on the center. Thanks

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      I got the mixture wet so it did not adhere. Enjoy your version sounds good to me! so I made an error. We enjoyed it anyway. Thanks so much for stopping by.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Georgie Lowery: Thanks for kind words. You can use sesame oil or canola oil will work fine. Enjoy!

    • b. Malin profile image

      b. Malin 5 years ago

      We are Fish Lovers...so I'd be tempted to try your Recipe Carol, it sounds quite Tasty...And I Loved the look of the Final Presentation. Thanks for Sharing. When we eat out, my Favorite Fish is Salmon.

    • samnashy profile image

      Sam Graham 5 years ago from Australia

      Sounds yummy and healthy too.

    • Georgie Lowery profile image

      Georgianna Lowery 5 years ago from Lubbock, TX

      This looks so tasty, and I love fish. I don't eat enough of it, though, so I bet your recipe will help! Do you have a suggestion for an oil other than grape seed? I don't think I can find it locally.

      Also, I adore your plates! The wordy one with the avocado and tomato made me happy! :)

    • Handicapped Chef profile image

      Handicapped Chef 5 years ago from Radcliff Ky

      The recipe sounds good but I notice that the breading did not stick I'm going to try this recipe but going to use whole wheat flouras my base then grind the sunflower seeds and the grape seeds then add the parmesan cheese, garlic powder, seasoning salt, cayenne pepper and dried oregano then blend them all together then followyour recipe the wheat flour should hold on the breading flour....But it really sounds tasty.

    • breakfastpop profile image

      breakfastpop 5 years ago

      This recipe sounds anything but boring. I love tilapia encrusted with Parmesan so the addition of the seeds sounds yummy to me.

    • carol7777 profile image
      Author

      carol stanley 5 years ago from Arizona

      Thanks for dropping by and lovely comments. It is always nice to have you over for a visit. I think fish can be pretty boring tasting except salmon and it needs lots of extra ingredients.

    • breakfastpop profile image

      breakfastpop 5 years ago

      This recipe sounds delicious. i am going to print it right now. Thanks so much! Up and useful...