3 teaspoons, level
2 tablespoons, grated, grated
1 tablespoons, level, fresh, finely minced, or 1 tsp dried thyme
½ teaspoons, or to taste
½ teaspoons, freshly ground, or to taste
Calorie controlled cooking spray
1 medium, cut into 4 wedges
- Wash fish; pat dry. Place fish on a plate and spread both sides of fish with mustard; dip into egg white and set aside.
- In a medium bowl, combine cornflour, Parmesan cheese, thyme, salt and pepper; dust fish with cornflour mixture, making sure to cover both sides.
- Coat a large oven-proof frying pan with cooking spray and set over medium to medium-high heat; heat oil until shimmering. Add fish and cook for 2 to 3 minutes on one side; flip fish and cook until done on other side, about 2 to 3 minutes more.
- Serve fish with lemon wedges.