Quick. Easy. Healthy. Delicious. A taste of the UK.
In the continuing quest to recreate fish and chips that are not deep fried, Ken has put together another fish recipe whose satisfyingly crispy coating come from toasted panko (bread crumbs).
This recipe was inspired by a recipe in one of my favourite (spelling intentional) UK food magazines Good Food Eat Well which costs me over $1000 an issue … gosh I hope airfare goes down soon…
Actually, from time to time our local Barnes and Noble manages to get copies in, though they are about 2 months behind.
The recipe, entitled Crispy Sesame Fish included regular bread crumbs, sesame seeds and a full tablespoon of oil. Ken has lowered the oil a little more and we decided that the sesame seeds don’t really do enough to add to the flavour (spelling intentional) to the coating and thus he now leaves it out. Even more influence for the taste and texture is the use of panko instead of plain breadcrumbs. Toasting the panko before breading the fish enhances this fish dish even more.
The magazine boasts that this recipe happens to be good for you and is also low fat, and easy.
Below is the recipe according to the modifications that Ken made; it’s what we’re eating now when we want fish and chips at home without the grease.
cod
Crispy Baked Fish
INGREDIENTS
100g/4 oz panko, toasted in a 350 degree oven until lightly golden (this can be done ahead of time)
4 filets skinless white fish, each about 140g (tilapia in photo 1)
2 T plain yogurt (Greek or regular)
1 T (or less) olive oil
Preheat oven to 425F/220C/gas 7.
Brush each fish filet with yogurt, then coat in the toasted panko.
Lay on unlined, darker color baking tray.
Drizzle a little olive oil over the coated fish.
Bake 15-20 minutes or until flesh is firm.
Serve hot with chips (aka Fries, thick ones). Season with salt and vinegar.
I bears repeating: Quick. Easy. Healthy. Delicious. A taste of the UK.
It doesn’t get much better than this.
~Enjoy!
