Panko-Crusted Oven- Fried Fish |
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Prep Time: 10 Minutes Cook Time: 12 Minutes |
Ready In: 22 Minutes Servings: 1 |
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Get the delicious flavor of fried fish without all the unhealthy fat in this oven-fried fish entree. Ingredients:
1 1/2 pounds thick whitefish fillets (such as cod or catfish) |
1 1/2 cups low-fat buttermilk |
3 tablespoons olive oil, divided |
2 cups whole wheat panko (japanese breadcrumbs), such as ian's brand |
1/2 teaspoon salt |
1/2 teaspoon black pepper |
lime wedges for serving |
new potatoes with chipotle ketchup |
Directions:
1. Preheat oven to 450°. Soak fillets in buttermilk. Coat bottom of a 13- x 9-inch metal baking pan with 1 tablespoon of oil; set aside. Put panko on a plate; add salt and pepper, and mix well to combine.
2. When oven is hot, pull fish from buttermilk; let it drain. Dredge still-wet fish in panko, patting to make sure panko adheres, then lay fillets in the prepared pan; drizzle with remaining 2 tablespoons oil.
3. Bake fish in top third of oven for 8-15 minutes, depending on thickness of the fish; it will be crisp and golden on the outside and tender and opaque inside when done.
4. Serve 1 fillet on each of 4 plates with lime wedges and 1/4 of new potatoes and ketchup.
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