Whenever I’m looking for dinner ideas, the first place I go is the seafood counter at one of my local ‘green’ grocery stores. I know everything will be fresh and most products will be ranked as ‘good’ or ‘best’ choices for sustainable seafood. That’s especially important these days!
One of the specials this week was fresh haddock. While I usually go for stronger tasting fish I thought I’d make my own healthier version of a fish fry with slaw. You can use just about any mild fish for this recipe, but you may need to vary the cooking time depending on the fillet thickness.
Pan ‘Fried’ Haddock
Serves 2
2 (5-6 oz) haddock fillets
1 egg
½ cup bead crumbs (I like panko)
½ tsp salt
¼ tsp pepper
½ tsp garlic powder
½ tsp onion powder
2 Tbsp parmesan cheese, grated
Cooking spray
Lemon wedges (optional)
Preheat oven to 425 degrees. Spray a cookie sheet with non-stick cooking spray.
Beat egg in a shallow, wide bowl and set aside. In another bowl, mix bread crumbs, seasonings and cheese. Cut fish into serving size pieces (I like to cut long fillets in half). Dip each piece first into egg then into breadcrumb mixture, coating top and sides well. Place skin side down on cookie sheet.
Bake for 20-25 minutes or until fish flakes easily with a fork.
Serve with lemon wedges, a small baked potato and your favorite coleslaw or my broccoli slaw recipe.
Enjoy!
- Renee
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Labels: Healthy Recipes, Renee
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