Oven Fried Fish, Now a favorite

By 10/12/2012 , ,

I ripped this recipe out of Cooking Light ages ago, and have made it 3 times in 7 weeks, so it must be good!
Favorite Crispy FishWe bought a big bag of individually packed Hake loins to try and learn more about cooking fish, so far this has been so consistently good that it’s the only thing we’ve made with them.

Crispy Fish with Lemon-Dill Sauce

Ingredients
  • 2 large egg whites, lightly beaten
  • 1 cup panko (Japanese breadcrumbs)
  • 1/2 teaspoon paprika
  • 3/4 teaspoon onion powder
  • 3/4 teaspoon garlic powder
  • 4 (6-ounce) skinless cod fillets (I’ve been using the individually packed Hake Loins from Costco to get success).
  • 1 teaspoon black pepper
  • 1/2 teaspoon salt
  • Cooking spray
  • 1/4 cup canola mayonnaise
  • 2 tablespoons finely chopped dill pickle
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chopped fresh dill (I used dried since it was what I had, it was still good)
  • Lemon wedges
Preparation
  1. Preheat broiler.
  2. Place egg whites in a shallow dish. Combine panko, paprika, onion powder, and garlic powder in a shallow dish. Sprinkle fish evenly with pepper and salt.
  3. Dip each fillet in egg white, then dredge in panko mixture; place on a broiler pan (DEFINITELY a must to get it not soggy) coated with cooking spray. Broil 4 minutes on each side or until desired degree of doneness. (I cut mine into little bites and cooked for a total of 10 minutes for my oven).
  4. Combine mayonnaise, pickle, lemon juice, and dill. Serve with fish and lemon wedges.
Adeena Sussman, Cooking Light
APRIL 2010

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3 comments

  1. Pinned!! This looks delicious!

    ReplyDelete
  2. Yum! Hello, new follower! I would like to invite you to link up with the Clever Chicks Blog Hop this week!
    http://www.the-chicken-chick.com/2012/10/autumn-giveaway-clever-chicks-blog-hop-4.html

    I hope to see you there!
    Cheers!
    Kathy
    The Chicken Chick

    ReplyDelete
  3. AWESOME!!! We just made them! Thanks for posting a healthy recipe!

    ReplyDelete