Healthy Cooking with Howard: Crunchy Oven-Fried Fish
- Number of Servings: 7
Ingredients
3-4 skinless white fish fillets (catfish, tilapia, flounder or trout (1 to 1 1/2 inches thick)2 cups panko (Japanese bread crumbs)Salt and ground black pepper1 cup minced fresh herbs (e.g., parsley leaves, dill, rosemary, thyme, oregano)1 cup unbleached all-purpose flour or ½ cup ea. fine and course corn meal2 large eggs1 teaspoons toasted sesame oil (optional) or olive oil1 tablespoon Dijon mustard1/2 teaspoon ea. chili powder and paprika or 1/4 teaspoon cayenne pepperLemon wedges
1. Mix panko and chopped fresh herbs in a container and transfer to a pie plate or other large rimmed platter (you should have about 3 1/2 cups).
2. Adjust oven rack to middle position and heat oven to 425 degrees.
3. Place flour in second pie plate. In third pie plate, whisk eggs, mustard, paprika, chili powder or cayenne pepper (if using), and oil until combined.
4. Spray wire rack with nonstick cooking spray and place in rimmed baking sheet. Dry fish thoroughly with paper towels and season with salt and pepper. Dredge 1 fillet in flour; shake off excess. Using hands, coat with egg mixture. Coat all sides of fillet with panko mixture, pressing gently so that thick layer of crumbs adheres to fish. Transfer breaded fish to wire rack. Repeat with remaining 3 fillets.
5. Depending upon the thickness of the fillets, bake fish for about 12 to 18 minutes or until panko is toasted. Using thin spatula, transfer fillets serving platter, halve each fillet and serve immediately with lemon wedges.
Serving Size: 6-8 servings
SOURCE/INSPIRATION: Cook's Illustrated September 1, 2008
2. Adjust oven rack to middle position and heat oven to 425 degrees.
3. Place flour in second pie plate. In third pie plate, whisk eggs, mustard, paprika, chili powder or cayenne pepper (if using), and oil until combined.
4. Spray wire rack with nonstick cooking spray and place in rimmed baking sheet. Dry fish thoroughly with paper towels and season with salt and pepper. Dredge 1 fillet in flour; shake off excess. Using hands, coat with egg mixture. Coat all sides of fillet with panko mixture, pressing gently so that thick layer of crumbs adheres to fish. Transfer breaded fish to wire rack. Repeat with remaining 3 fillets.
5. Depending upon the thickness of the fillets, bake fish for about 12 to 18 minutes or until panko is toasted. Using thin spatula, transfer fillets serving platter, halve each fillet and serve immediately with lemon wedges.
Serving Size: 6-8 servings
SOURCE/INSPIRATION: Cook's Illustrated September 1, 2008
Nutritional Info Amount Per Serving
- Calories: 215.8
- Total Fat: 3.7 g
- Cholesterol: 84.3 mg
- Sodium: 155.1 mg
- Total Carbs: 26.4 g
- Dietary Fiber: 1.5 g
- Protein: 18.5 g
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