Gourmet Parmesan-Crusted Fish & Portobello Sandwich
This Gourmet Parmesan-Crusted Fish & Portobello Sandwich is a delectable creation that combines the culinary delights of crispy, baked fish with savory portobello mushrooms and fresh vegetables, all nestled within a warm, toasty ciabatta loaf. After experimenting with various flavors and textures, I've crafted this easy-to-make gourmet sandwich that’s perfect for lunch or dinner. It's an appealing meal that's not only hearty but also packed with nutrition, making it ideal for the entire family. We love how one loaf can cater to different appetites with generous portion sizes. Whether you're enjoying the 'papa bear', 'mama bear', or two 'baby bear' portions, you won’t regret the hearty satisfaction this sandwich provides. The combination of flaky fish, melted mozzarella, and vibrant veggies creates a sandwich that looks as good as it tastes. Perfectly suitable for both casual weekdays and special occasions, this recipe delivers a wealth of flavor without breaking the bank. Enjoy this dish and share your thoughts!
4-6
Servings
300
Calories
15
Ingredients
Ingredients
Tilapia fish fillet
1 - 1 1/4 lb (Fillet, fresh)
Parmesan cheese
1/2 cup (Grated)
Whole wheat flour
2 tablespoons (All-purpose)
No salt seasoning
1 - 2 teaspoons (To taste)
Garlic powder
1/2 teaspoon (Ground)
Salt
1/4 teaspoon (To taste)
Egg
1 (Beaten)
Milk
2 tablespoons (Milk of choice)
Zucchini
1 - 2 (Sliced into strips)
Sweet cherry tomatoes
1/2 cup (Halved)
Portobello mushrooms
2 medium (Sliced)
Mozzarella cheese
8 ounces (Thinly sliced)
Fresh spinach leaves
1 cup (Washed)
Ciabatta loaf
1 (Whole)
Extra-virgin olive oil
1 1/2 tablespoons (For drizzling)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Begin by preparing the fish: In a zip-lock bag, mix together the parmesan cheese, whole wheat flour, no-salt seasoning, garlic powder, and salt.
3
In a shallow dish, whisk together the egg and milk until well combined.
4
Take each fish fillet and dip it into the egg mixture, allowing any excess to drip off. Place the fillet into the zip-lock bag with the cheese mixture and shake to coat thoroughly. Transfer the coated fillet onto a greased baking sheet. Repeat this step for all fillets.
5
Next, prepare the zucchini: Dip the zucchini strips in the egg mixture and then into the zip-lock bag to coat them in the parmesan mixture. Spread the coated zucchini on the same baking sheet, ensuring they don’t overlap.
6
Bake the fish and zucchini in the oven for 20-25 minutes, or until the fish flakes easily with a fork.
7
Now, let’s prepare the mushrooms: Thinly slice the portobello mushrooms and place them in a bowl. Drizzle with extra-virgin olive oil, tossing gently to coat.
8
Sprinkle any remaining parmesan cheese mixture over the mushrooms and stir to coat evenly. Place the mushrooms on a separate greased baking sheet in a single layer.
9
While the fish and zucchini are cooking, roast the mushrooms in the oven for 15-20 minutes until they are tender and slightly caramelized.
10
Slice the ciabatta loaf into four sections, then slice each section horizontally, creating a top and bottom half. If desired, lightly toast these halves in a toaster.
11
To assemble the sandwiches, place the toasted ciabatta bottoms on plates and layer cheese slices on each bottom half.
12
Once the fish and vegetables are finished baking, assemble your sandwich by placing a layer of fish fillet on top of the cheese. Follow with a layer of baked zucchini and then the roasted portobello mushrooms.
13
Top with halved cherry tomatoes and fresh spinach leaves. Finally, close the sandwiches with the ciabatta tops.
14
Slice each sandwich in half for easy serving and enjoy immediately for the best flavor!
Nutrition Information
12.5g
Fat
26g
Carbs
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the Gourmet Parmesan-Crusted Fish & Portobello Sandwich?
It is a hearty gourmet sandwich featuring baked tilapia with a parmesan crust, roasted portobello mushrooms, and fresh vegetables on a ciabatta loaf.
How many servings does this recipe make?
This recipe yields between 4 and 6 servings.
What type of fish is recommended for this sandwich?
The recipe specifies 1 to 1 1/4 lbs of fresh Tilapia fish fillets.
What is the calorie count per serving?
Each serving contains approximately 300 calories.
What are the ingredients for the fish coating?
The coating is made from a mixture of parmesan cheese, whole wheat flour, no-salt seasoning, garlic powder, and salt.
What oven temperature should I use?
Preheat your oven to 350°F (175°C) before baking.
How long should the fish and zucchini bake?
They should be baked for 20-25 minutes until the fish flakes easily with a fork.
How are the portobello mushrooms prepared?
They are thinly sliced, drizzled with extra-virgin olive oil, tossed with remaining parmesan mixture, and roasted for 15-20 minutes.
What kind of bread is used for this recipe?
The recipe uses one whole ciabatta loaf, sliced into sections.
What type of cheese is layered inside the sandwich?
8 ounces of thinly sliced mozzarella cheese are used for layering.
Which fresh vegetables are added to the sandwich?
The sandwich includes sliced zucchini, sweet cherry tomatoes, and fresh spinach leaves.
How much protein is in one serving?
There are 20g of protein per serving.
Is whole wheat flour necessary?
The recipe calls for 2 tablespoons of whole wheat flour, though all-purpose flour can be used as a substitute.
What is the fat content of this sandwich?
Each serving contains approximately 12.5g of fat.
Should the ciabatta bread be toasted?
Toasting is optional but recommended; you can lightly toast the halves in a toaster for better texture.
How are the tomatoes prepared?
Use 1/2 cup of sweet cherry tomatoes and slice them in half before adding to the sandwich.
What is the carbohydrate content?
There are 26g of carbohydrates per serving.
How do you apply the breading to the fish and zucchini?
Dip each piece into a whisked egg and milk mixture, then place it in a zip-lock bag with the cheese and flour mixture and shake to coat.
Is it okay to use milk alternatives?
Yes, the recipe suggests using 2 tablespoons of your preferred milk of choice.
How do I assemble the sandwich layers?
Place mozzarella on the bottom ciabatta, then add the fish fillet, followed by baked zucchini, roasted mushrooms, cherry tomatoes, and spinach.
Can this be eaten for lunch?
Yes, it is designed as a versatile gourmet meal suitable for both lunch and dinner.
How much garlic powder is used?
The recipe uses 1/2 teaspoon of ground garlic powder.
How do I serve the sandwich for the best experience?
Slice each sandwich in half and enjoy immediately to appreciate the best flavor and texture.
Is this recipe considered healthy?
Yes, it is described as a nutritious, hearty meal containing protein and various fresh vegetables.
How many portobello mushrooms are needed?
The recipe requires 2 medium portobello mushrooms, thinly sliced.
What is used to drizzle the mushrooms?
1 1/2 tablespoons of extra-virgin olive oil are used to coat the mushrooms.
Can I use any kind of parmesan?
The recipe recommends 1/2 cup of grated parmesan cheese.
Is it better to use fresh or frozen fish?
The recipe calls for fresh tilapia fillets, but frozen fillets can be used if thawed completely first.
How do I prepare the spinach?
The spinach should be washed and added fresh as the final vegetable layer.
How do I cut the zucchini?
The zucchini should be sliced into strips before being coated and baked.