Oven “Fried” Fish
Net carbohydrates 12 per serving
Chef’s Notes: Panko and dotted butter on the Panko are the keys to this dish being crisp (“fried”). You can of course just use plain bread crumbs.
Use any firm white fish you enjoy like Haddock or Cod. These fish contain a lot of moisture. Don’t be surprised at how much it shrinks.
This recipe works out better with powdered garlic and onion that with fresh.
2- ½ pound pieces of firm white fish
1 – Tbsp. vegetable oil
juice and zest of half a lemon
½ – tsp. powdered onion
½- tsp. powdered garlic
pepper to taste
1 –Tbsp. Chopped parsley
¼ – cup Panko
Butter to dot over the Panko
½ tsp. paprika
Oil or cooking spray to coat pan
HOW TO PREPARE THE RECIPE:
Pre heat oven to 425
Place fish on a baking pan coated with oil or cooking spray.
Drizzle the oil over each piece of fish.
Spoon the lemon juice and zest over each piece.
Dust with onion powder, garlic powder and pepper and sprinkle with the chopped parsley
Lightly coat the fish with Panko. Gently press the panko into the flesh of the fish and dot with butter
Sprinkle with paprika
Bake at 425 for 15-20 minutes until the Panko crust is golden brown.
Serve with “Oven Fried” potatoes and Skinny Slaw (see recipes)
SKINNY SLAW AND OVEN “FRIED” POTATOES