Friday, 12 June 2009

Panko breaded fish with no frying

I love breaded fish fillets but the thought of frying always puts me off preparing them at home. Having found a recipe for oven baked breaded fish, I tried it out last week and was pleasantly surprised to find how well that worked. It has a lighter taste as much less oil is used and oven cooking means no messy stove top or leftover oil to get rid of. One could say that it has less flavour in the breaded coating precisely due to the amount of oil, but that is a good enough trade off for me in exchange for more healthy eating and less cooking mess. You can add chopped/dried herbs and lemon zest into the bread crumbs to add flavour, if you wish.

I have used panko bread crumbs in this recipe since I have a pack at home. You can of course use regular bread crumbs (either store bought or home made). Panko is a type of Japanese bread crumbs that gives a much lighter and fluffier texture, which absorbs less oil. An opened pack will keep well in a resealable ziplock bag. Those of you who live in more humid climes might want to place the ziplock back in the fridge to help the bread crumbs maintain its crisp texture.

Panko breaded snapper

Ingredients (serve 2):

2 fillets of meaty white fish, such as cod, seabass or snapper
2 tbsp olive/vegetable oil
1 egg, beaten
1 cup of panko breadcrumbs (or use regular)
Salt and pepper to taste
Lemon wedges to serve (optional)

1. Preheat the oven to gas 7/220 C/425 F. Lightly grease a baking tray.
2. Season the fish with salt and pepper and pat them into the fillets. Have one dish to hold the beaten egg and another dish to hold the bread crumbs. Add oil to the bread crumbs and season with salt and pepper.
3. Taking one fillet at a time, coat first with the egg and then with the bread crumbs. Pat the bread crumbs around the fillets to make sure they stick. Place the coated fillets onto the baking tray.
4. Cook the breaded fish in top shelf of the oven for 20 minutes until the breadcrumbs are lightly golden. Serve immediately with lemon wedges.

I served the breaded fish with oven baked potato wedges and sauteed courgettes (zucchini) and tomatoes.


bridezillabakes said...

Love roasting fish instead of frying it! I just posted a roasted salmon recipe this morning -- can't wait to try this method of breading & baking!

tastestopping said...

Just this evening we tried an oven-baked seafood medley with panko. How crispy and delicious without all the fried. I'll be using panko a lot more for my seafood (and maybe even chicken).

I found you through TasteSpotting and wanted to tell you about my new website. It's for photos of food that have been declined at some of the other sites, like TS. So, if you ever have something that is not accepted there, I would love to publish it. Come by and check the site out. It's a lot of fun.


noobcook said...

What a great idea to bake instead of frying ... less oily and easier cleaning up :D

Nilmandra said...

Bridezilla cakes: Mmm roasted salmon. That is one fish that I really enjoy having here in Western Canada, they are so inexpensive!

Tastespotting: Thanks for the comment and the link. Will certainly check it out!

Noobcook: It still tastes good but I must admit the actual fried version tastes better because of the oil haha... Still, definitely better for easier cleaning :)

otehlia cassidy said...

Yum. Just what I was looking for tonight's dinner. Thanks!

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