Panko-Crusted Oven-"Fried" Fish

Panko-Crusted Oven-"Fried" Fish might be just the main course you are searching for. This recipe makes 4 servings with 414 calories, 41g of protein, and 16g of fat each. This recipe covers 24% of your daily requirements of vitamins and minerals. It is a good option if you're following a pescatarian diet. If you have pepper, olive oil, buttermilk, and a few other ingredients on hand, you can make it. To use up the panko you could follow this main course with the Panko Crusted Brownie Pie as a dessert. From preparation to the plate, this recipe takes about 22 minutes.

Instructions

Preheat oven to 45

Equipment you will use

Oven

Soak fillets in buttermilk. Coat bottom of a 13- x 9-inch metal baking pan with 1 tablespoon of oil; set aside. Put panko on a plate; add salt and pepper, and mix well to combine.

Ingredients you will need

Salt And Pepper

Buttermilk

Panko

Cooking Oil

Equipment you will use

Baking Pan

When oven is hot, pull fish from buttermilk; let it drain. Dredge still-wet fish in panko, patting to make sure panko adheres, then lay fillets in the prepared pan; drizzle with remaining 2 tablespoons oil.

Ingredients you will need

Buttermilk

Panko

Fish

Cooking Oil

Equipment you will use

Oven

Frying Pan

Bake fish in top third of oven for 8-15 minutes, depending on thickness of the fish; it will be crisp and golden on the outside and tender and opaque inside when done.

Ingredients you will need

Fish

Equipment you will use

Oven

Serve 1 fillet on each of 4 plates with lime wedges and 1/4 of new potatoes and ketchup.

Ingredients you will need

New Potato

Lime Wedge

Ketchup

Equipment

Oven

Baking Pan

Frying Pan

Ingredients

Servings:

1teaspoons

black pepper 4servings

Lime wedges for serving 355milliliters

low-fat buttermilk 4servings

New Potatoes With Chipotle Ketchup 3Tbsps

olive oil, divided 473milliliters

whole wheat panko (Japanese breadcrumbs), such as Ian's brand 1teaspoons

salt 680grams

thick whitefish fillets (such as cod or catfish)

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are my top picks for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Loveblock Pinot Gris. It has 4.6 out of 5 stars and a bottle costs about 24 dollars.