Prepare this easy baked fish with haddock, catfish, tilapia, pollock, cod, flounder, or other mild fish fillets. The panko crumb coating keeps the fish fillets crisp, and the oven makes cooking a breeze in this light and tasty alternative to fried fish.
Panko crumbs are specialized breadcrumbs that keep their shape and crispiness. The unique breadcrumbs originated in Japan, and they now enjoy worldwide popularity because they absorb less grease or oil than plain breadcrumbs. Panko breadcrumbs are an excellent choice for all kinds of uses, not only for fried foods but as a casserole topping or filler for meatloaf and meatballs. If you don't have panko crumbs, feel free to substitute toasted bread crumbs, crushed melba toast, or cracker meal.
- 1 1/2 pounds fish fillets (e.g., haddock, cod, catfish, pollock, or similar mild white fish)
- Kosher salt (to taste)
- Pepper (to taste)
- 1 cup panko breadcrumbs (unseasoned)
- 2 tablespoons parsley (finely chopped)
- 1/4 cup all-purpose flour
- 2 large eggs (or 1/2 cup egg substitute)
- 1 teaspoon Cajun seasoning (or Creole)
- 2 tablespoons mayonnaise
- 1 lemon
- Optional: tartar sauce or remoulade sauce (for serving)
- Heat the oven to 425 F.
- Line a rimmed baking sheet with aluminum foil or parchment paper and then spray it with nonstick cooking spray.
- Cut the fish fillets into 6-ounce portions.
- Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.
- In a wide bowl, combine the panko crumbs and the parsley.
- Put the flour in a wide, shallow bowl.
- In another bowl, whisk the eggs or egg substitute with the Cajun seasonings and mayonnaise.
- Dip the fish fillets in the plain flour, coating each piece thoroughly.
- Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help crumbs adhere to the fish. Repeat with the remaining fish.
- Arrange the crumb-coated fish on the prepared baking sheet.
- Bake for about 16 to 20 minutes, or until the fish flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets.
- Meanwhile, cut the lemon into four wedges.
- Serve the baked fish fillets with the lemon wedges and tartar sauce or remoulade sauce.
- Add 1/4 teaspoon of cayenne pepper, some Sriracha sauce, or a dash of your favorite hot pepper sauce to the egg mixture for additional spicy flavor.
- Replace the Cajun or Creole seasoning with a seasoned salt blend or salt-free seasoning.
- Sprinkle the fish fillets lightly with garlic powder along with the salt and pepper.
- Add 1/4 cup of grated Parmesan cheese to the panko breadcrumbs.
|Nutritional Guidelines (per serving)|
|Total Fat||17 g|
|Saturated Fat||4 g|
|Unsaturated Fat||6 g|
|Dietary Fiber||5 g|