Red Snapper Parmigiana

4.50 (11)
⏱ 30 mins 🍽 4 serving(s) 🏷 High Protein

This high-protein dish features red snapper fillets marinated in a white wine, garlic, and herb mixture. After marinating, the fish is coated in a seasoned flour and Parmesan cheese crust before being pan-fried. The result is a flavourful, flaky main course that cooks in about 30 minutes, making it a convenient yet impressive meal option.

Red Snapper Parmigiana

Ingredients

  • 1/2 cup dry white wine
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon crushed red pepper flakes
  • 3 garlic cloves, crushed
  • 4 red snapper fillets, about 1-inch thick
  • 1/4 cup flour
  • 1/4 cup grated parmesan cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 teaspoons olive oil

Method

  1. Place the white wine, dried thyme, red pepper flakes, and crushed garlic into a large zip-lock bag, then add the fish fillets.
  2. Let the fish marinate in the refrigerator for about 30 minutes, remembering to turn the bag occasionally.
  3. Take the fish out of the bag and dispose of the used marinade.
  4. In a separate zip-lock bag, mix together the flour, grated Parmesan cheese, 1/4 teaspoon salt, and 1/4 teaspoon pepper.
  5. Place the fish fillets into this bag, seal it, and shake gently to coat them evenly in the flour mixture.
  6. Lightly coat a large skillet with cooking spray and pour in 1 1/2 teaspoons of olive oil.
  7. Place the skillet over medium heat and allow it to get hot.
  8. Add the coated fish to the skillet and cook for about 7 minutes on each side, until the flesh flakes apart easily with a fork.

Nutrition (per serving)

Sodium340000 mg

Recipe details

CategoryHigh Protein
AuthorLolaG