• 2 5 oz. white fresh fish fillets, skinned
• 2 tsp. dijon mustard
• olive oil spray
• salt & pepper
• 1/2 C. Panko breadcrumbs
• 1 Tbsp. parsley, finely chopped
• 2 Tbsp. parmesan, freshly grated
• 1 clove garlic, minced
• 1 Tbsp. olive oil
• Pinch of salt
Preheat grill to 400º or broiler on high. Combine crumb ingredients; mix well. Season each fillet with salt & pepper; spread mustard on top of each fillet. Press crumb mixture onto mustard on each fillet. Press down firmly to make it stick. Spray oven proof fry pan (preferably non stick) with olive oil and place on stove over high heat.
Place fillets in pan; cook 1 1/2 min. Then place on grill or under broiler, 5″ from heat source. Cook for 5 min. until crumbs are golden brown.