|Nutritional Guidelines (per serving)|
|Servings: 1 pound (4 servings)|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||9%|
|Saturated Fat 4g||19%|
|Total Carbohydrate 34g||12%|
|Dietary Fiber 8g||28%|
|*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.|
Coated with a sauteed herb butter and topped with crushed corn flakes seasoned with a bit of chopped parsley, this herb baked fish develops a flavorful, delicious crispy crust. Ideal for one of those nights you have forgotten to take something out of the freezer to defrost, this fish goes into the oven partially thawed, leaving you just enough time to prep the remaining ingredients before it is ready to bake.
This fish is lovely served with roasted or baked potatoes or rice pilaf. For a side vegetable, try steamed broccoli or asparagus. If you would like to make this fish dish a bit more sophisticated, placing the fillet on a bed of sauteed greens—such as spinach wilted with garlic—or a spoonful of sauce creates an impressive presentation. Try serving the fish over pureed peas or a light lemony beurre blanc sauce.
- 1 pound frozen fish fillets (partially thawed)
- 1/4 cup chopped onion
- 1 clove garlic (minced)
- 2 tablespoons butter
- 1/2 teaspoon dried tarragon (crushed)
- 1/4 teaspoon dried thyme (crushed)
- 1/4 cup corn flakes (crushed)
- 1 tablespoon melted butter
- 1 teaspoon chopped fresh parsley
- Kosher salt and freshly ground black pepper
Heat the oven to 450 F. Grease a shallow baking dish big enough to place the fish in a single layer.
Place the fish fillets in the prepared baking dish.
In a skillet or saute pan over medium-low heat, cook the onion and garlic in 2 tablespoons of butter until tender. Stir in the thyme and tarragon and cook for 1 minute longer.
Spread the herb and butter mixture over the fish fillets.
In a small bowl, combine the crushed corn flakes with the melted butter and parsley.
Top with the seasoned cornflake crumbs and sprinkle with kosher salt and freshly ground black pepper.
Bake in the preheated oven for 12 to 15 minutes, or until fish flakes easily with a fork. Very thin fillets might take less time to check the center of the fish with a fork—flakes should separate freely.
Serve the fish with lemon wedges.
- This recipe doesn't specify the type of fish to use since there are so many varieties that will work well. You can use haddock, cod, pollock, catfish, tilapia, or another mild, flaky white fish in this easy recipe. It is important to keep in mind that a thinner piece of fish will take less time than a thick fillet so watch carefully and test often.
- The corn flakes need to be crushed for this recipe and there are two easy ways to accomplish this. One method is to put in the food processor and pulse until medium-fine crumbs form. The other is to place in a resealable plastic bag, close tightly, and then using the back of a heavy spoon (or your fist) pound the bag until the corn flakes are the desired consistency.