17 February 2010

Crispy Baked Fish ~ Fish Tacos

Makes 8 tacos ~ 5pts per taco (including LC tortilla ~ no tarter sauce) 
My tartar sauce recipe (using light mayo) adds 1 pt per tablespoon (I use about 1 tsp per taco)

I, along with most people, love the crunch and taste of good fried fish. The breading, when seasoned properly and prepared so it's not dripping with grease, enhances the flavor of the fish.

This is a healthier alternative to fried fish with all the goodness of fried fish. This is perfect for using in Fish Tacos too. ;o)

(I served it this time as tacos on LC whole wheat tortillas with Tartar Sauce)

Crispy Baked Fish

  • 4 light fish fillets (like Tilapia or Trout) cut in half length wise
  • 1 1/2 cup Panko
  • 1/2 cup corn meal
  • 2 tablespoons dried parsley flakes
  • 1 egg
  • 1 tablespoon water
  • 1 teaspoon salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • 1/2 teaspoon pepper

Preheat oven to 400 degrees. Spray or brush broiler pan with olive oil.

Rinse your fish making sure there aren't any bones or skin left on the fillets. Pat dry with paper towels.

Scramble egg with 1 tablespoon of water in a dish big enough to fit a fillet in.

Mix remaining ingredients in another dish/container large enough to fit a fillet in.

Dip the fish into the egg mixture and let any excess drip off.

Dredge fish in the Panko mixture to coat.

Place fish on the prepared broiler pan.

Bake in 400 degree oven for 20 min.

Move rack to broiler position and turn the broiler on.

Brown fish under the broiler turning when first side is golden brown. About 1-2 min. (you can brush a bit of olive oil over the fish to help brown if you like)

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