Haddock fillets are used in this baked panko-crusted recipe but catfish, tilapia, pollock, cod, flounder or other mild fish fillets can be used to good effect. 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 bread crumbs that keep their shape and crispiness. The crumbs originated in Japan. The crumbs absorb less grease or oil than plain bread crumbs, making them an excellent choice for all kinds of uses, not only for fried foods but as a casserole topping or filler. You can substitute toasted bread crumbs, crushed melba toast, or cracker meal if you don't have panko crumbs.
- 1 to 1 1/2 pounds fish fillets, such as haddock, cod, catfish, pollock, or similar mild white fish, cut into 4-ounce to 6-ounce portions
- Salt and freshly ground black pepper
- 1 cup panko bread crumbs
- 2 tablespoons finely chopped parsley
- 1/4 cup all-purpose flour
- 2 large eggs or 1/2 cup egg substitute
- 1 teaspoon Cajun or Creole seasoning
- 2 tablespoons mayonnaise
- Lemon wedges, for serving
- Heat the oven to 425 F.
- Line a rimmed baking sheet with aluminum foil and then spray it with nonstick cooking spray.
- 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 shallow, wide bowl.
- In another wide 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 fish on the prepared baking sheet.
- Bake for about 16 to 20 minutes or until fish is cooked through and flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets.
- Serve with lemon wedges and tartar sauce or remoulade sauce.
- Add 1/4 teaspoon of cayenne pepper or a dash of your favorite hot pepper sauce to the egg mixture for additional spicy flavor.
- Replace the 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 bread crumbs.
|Nutritional Guidelines (per serving)|
|Total Fat||17 g|
|Saturated Fat||4 g|
|Unsaturated Fat||6 g|
|Dietary Fiber||5 g|