|Nutritional Guidelines (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 17g||22%|
|Saturated Fat 4g||20%|
|Total Carbohydrate 41g||15%|
|Dietary Fiber 5g||17%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
The beauty of this recipe is that it's versatile; it will work with any mild fish fillet. Prepare this easy baked fish with haddock, catfish, tilapia, pollock, cod, or flounder. 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. They are larger and less crumbly than most typical processed breadcrumbs. This makes panko an excellent choice for all kinds of uses, not just for fried foods, but anywhere you'd use breadcrumbs or like a little crunch, such as in meatloaf or meatballs, or as a topping on a casserole. For this recipe, if you don't have panko, feel free to substitute toasted breadcrumbs, crushed melba toast, or cracker meal.
- 1 1/2 pounds fish fillets (haddock, cod, catfish, pollock, or similar mild white fish)
- Kosher salt, to taste
- Freshly ground black pepper, to taste
- 1 cup panko breadcrumbs, unseasoned
- 2 tablespoons finely chopped parsley
- 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 (quartered)
- Optional: tartar sauce or rémoulade sauce (for serving)
Gather the ingredients. Heat 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 breadcrumbs and the parsley.
Put the flour in a wide, shallow bowl.
In another bowl, whisk the eggs or egg substitute with the Cajun seasoning 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.
- Add 1/4 teaspoon of cayenne pepper, some Sriracha sauce, or a dash of your favorite hot pepper sauce to the egg mixture for an 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 and/or onion powder along with the salt and pepper.
- Add 1/4 cup of grated Parmesan cheese to the panko breadcrumbs.
- Swap parsley for cilantro, and changed the seasoning to ground cumin, paprika, and/or coriander.
How to Store and Keep Panko-Crusted Fish
Any leftovers will keep in the fridge for 3 to 4 days. Remove the fish from the fridge and let it come to room temperature while the oven heats to 350 F. Put the fish on a baking sheet and reheat for 10 to 15 minutes.