Wednesday, March 5, 2014

Crispy Parmesan Crusted Filet of Fish

This dish is a no fuss, quick meal that is both flavorful, healthy, and looks great.  Tonight I used halibut but usually make this with Tilapia, which I love.  At Costco, they sell the Tilapia Loins, which are frozen, thick, and a staple in our home.  I've used this recipe as a stand alone main dish tonight, but it's great served as fish tacos with tangy yogurt sauce, cabbage, lime, & cilantro, or on a whole wheat bun with tartar sauce and lettuce.  I really could have fish 3-4 nights a week, and it's so quick to prepare.

Set up a breading station with three bowls.  You will get a thicker breading that stays on wonderfully if you dredge the fish in the flour mixture first, then the beaten eggs, then the panko crumbs.  Make sure you take the time and completely cover the piece of fish at each station.

Any Italian Panko crumbs will work.  I found these at Sam's Club or Costco, sorry I can't remember which.  The flavor was really good.  If you don't have Italian style panko, you could use regular and just add some garlic powder and Italian seasoning to the panko crumbs bowl.  The original recipe came from Rachael Ray.  She used bread crumbs, but I like the crispy texture of the Panko.

Make sure you preheat your grill pan (saute pan works too).  The panko will crisp better if the pan and oil are hot.

The cooking time depends on the thickness of the fish.  A thick piece of halibut takes about 6-7 min. on each side, where a thinner tilapia is about 4-5 minutes on each side.  I cook the first side a little longer until the crust is good and golden brown.  Then flip and cook until a fork goes through the fish without any resistence.  The good thing about fish is it cooks fast ... the bad thing about fish is, it gets dry if it's overcooked.  After 4 minutes on second side, start checking with the fork.  

This was really crispy and went really good with a side of oven-roasted asparagus and a side salad.  

Crispy Parmesan Crusted Filet of Fish

1 1/2 cups flour
1 Tbsp. old bay seasoning blend
1 tsp. salt
3 eggs
1-2 Tbsp. olive oil
4 - 6 oz. tilapia, halibut, or other white fish
2 cups Italian Panko crumbs
3/4 cup parmesan cheese

Create a breading station.  In bowl #1 - put flour & seasoning, bowl #2 - the beaten eggs, bowl #3 - panko crumbs & cheese. Heat grill pan on Med-High.  Dredge fish in flour, then in egg, then in panko crumbs.  Fry in olive oil, a few at a time. Don't crowd the pan. If you are cooking more than one pan, keep the cooked fillets warm in a warm oven on a rack inside a cookie sheet.


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