Does anyone else remember fish sticks? No matter what shape the fish comes in, we’ve all heard that we should increase our fish intake. Grilled salmon, however, can get boring over time. While all foods are okay in moderation, this recipe offers a lighter alternative to deep-fried fish. Using panko breadcrumbs in this baked fish recipe (found in the ethnic section of grocery stores), you can achieve the crispy coating without the extra calories you get with deep-frying.
- 4 fresh, mild white fish filets* (about 1 lb. total) (cod or tilapia work well)
- 3 tbsp. flour
- 2 egg whites, lightly beaten
- 1 cup whole-wheat panko bread crumbs
- Salt or other seasonings (like lemon pepper, Parmesan cheese, or Old Bay), to taste
*You can use frozen and thawed fish.
- Preheat oven to 425 F.
- Line a baking sheet with foil, then top with a metal cooling rack. Spray rack with cooking spray.
- Set up three large bowls with the flour, egg whites, and breadcrumbs with desired seasonings.
- Dredge fish in flour, covering both sides. Shake to remove any excess flour.
- Dip floured fish in egg whites. Then coat with breadcrumbs, pressing the fish into them. Place fish on the cooling rack. Repeat with remaining filets.
- Spray tops of filets with cooking spray, and bake first side for 8 minutes.
- Delicately flip filets and bake an additional 7 to 9 minutes, until golden. Fish should flake easily with a fork when it’s done cooking.
Approximate nutrition information per filet (with no seasonings): 210 calories, 2.5 grams fat, 17 grams carbohydrate, 26 grams protein
Note: Cooking spray isn’t calorie free – check the label. The label usually gives information for a ⅓ of 1 second spray. I calculated 10 seconds worth of spraying into the nutrition facts for this recipe.
Serve with my crispy baked sweet potato fries, or make fish tacos. Place the fish in corn tortillas and top with shredded cabbage and salsa.