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Fish parmigiana

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  • High in protein
  • High in dietary fibre
  • No added sugar
  • Shellfish free
  • Soy free
  • Sesame free
  • Nut free

This fish parmigiana is simple to do and makes a tasty alternative to the classic chicken parmi. Add it to your menu this week.

  • Serves4
  • Cook time25 minutes
  • Prep time10 minutes
Fish parmigiana

Ingredients

  • 4 Coles Australian Barramundi Portions Skin Off
  • 2 tbs plain flour
  • 1 Coles Australian Free Range Egg, lightly whisked
  • 1/2 cup (35g) panko breadcrumbs
  • 2 tbs olive oil
  • 150g pkt grilled eggplant slices
  • 400g can diced tomatoes with basil and oregano
  • 1 garlic clove, crushed
  • 1 cup (100g) shredded pizza cheese
  • 2 bunches baby broccoli
  • Basil leaves, to serve

Nutritional information

Per serve: Energy: 1861kJ/445 Cals (21%), Protein: 38g (76%), Fat: 24g (34%), Sat fat: 7g (29%), Carb: 16g (5%), Sugar: 5g (6%), Fibre: 5g (17%), Sodium: 657mg (33%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.

Method

  1. Step 1

    Preheat oven to 200°C. Season the barramundi and lightly dust with the flour. Place the egg and breadcrumbs in separate medium bowls. Dip each barramundi portion in the egg, then in the breadcrumbs to coat. Heat oil in an ovenproof frying pan over medium heat. Add the barramundi. Cook for 2-3 mins each side or until golden.

  2. Step 2

    Arrange the eggplant slices over the barramundi in the pan. Combine the tomato and garlic in a bowl. Spoon over the eggplant and sprinkle with cheese. Bake for 10 mins or until the cheese melts and is golden.

  3. Step 3

    Meanwhile, line a large baking tray with baking paper. Arrange the baby broccoli on the lined tray. Spray with olive oil spray. Season. Bake for 10-15 mins or until tender.

  4. Step 4

    Sprinkle the barramundi with basil. Serve with baby broccoli.

Recipe tip

COOK. STORE. SAVE.
Swap me: use any firm fish fillets, such as Coles Australian Skinless Salmon Portions.

Fish parmigiana

Fish parmigiana
  • Serves4
  • Cook time25 minutes
  • Prep time10 minutes
Ingredients
  • 4 Coles Australian Barramundi Portions Skin Off
  • 2 tbs plain flour
  • 1 Coles Australian Free Range Egg, lightly whisked
  • 1/2 cup (35g) panko breadcrumbs
  • 2 tbs olive oil
  • 150g pkt grilled eggplant slices
  • 400g can diced tomatoes with basil and oregano
  • 1 garlic clove, crushed
  • 1 cup (100g) shredded pizza cheese
  • 2 bunches baby broccoli
  • Basil leaves, to serve
    Description

    This fish parmigiana is simple to do and makes a tasty alternative to the classic chicken parmi. Add it to your menu this week.

    Method

    1. Step 1

      Preheat oven to 200°C. Season the barramundi and lightly dust with the flour. Place the egg and breadcrumbs in separate medium bowls. Dip each barramundi portion in the egg, then in the breadcrumbs to coat. Heat oil in an ovenproof frying pan over medium heat. Add the barramundi. Cook for 2-3 mins each side or until golden.

    2. Step 2

      Arrange the eggplant slices over the barramundi in the pan. Combine the tomato and garlic in a bowl. Spoon over the eggplant and sprinkle with cheese. Bake for 10 mins or until the cheese melts and is golden.

    3. Step 3

      Meanwhile, line a large baking tray with baking paper. Arrange the baby broccoli on the lined tray. Spray with olive oil spray. Season. Bake for 10-15 mins or until tender.

    4. Step 4

      Sprinkle the barramundi with basil. Serve with baby broccoli.