Last night I went to Safeway and started browsing the fish section. I’ve been craving some crunchy breaded fish for awhile since it’s lent and all the fast food commercials have been featuring fish. I needed some white fish and found a bag of whiting fish. Neither Matt or I have ever heard of it, but figuring it was white fish and it will be turned into breaded deliciousness, we decided to give it a try.
Well I was a little let down when I pulled out the fillets and there was still skin on it. Apparently you could eat it skin on, but I didn’t want to so I had to skin it. Raw it smelled pretty fishy, but once cooked it was very mild. Just plain white fish. Perfect for fish sticks. Cheap, does it’s job, but you’ll have to skin it.
This recipe was originally supposed to be fish sticks, but as you can see from the picture, they didn’t end up very… stick-like. More like pieces. Oh well. It cooks all the same!
Oh and I hate tartar sauce. And ketchup. These are really great dipped in a sauce so I whipped up my Lemon Garlic Aioli. It’s also great on artichokes. It’s so good, I love the stuff!
Oven Baked Panko Crusted Fish
1lb white fish (tilapia, cod, whiting, etc), cut into pieces
1 1/2 cups flour
1 tbsp milk or water
1 1/2 cups panko
Seasonings: salt, pepper, paprika, garlic powder, ground coriander, celery seed
Olive oil or Pam
1. Preheat oven to 450F degrees.
2. Optional step: If you want the breading on your fish sticks to be browned, toss the bread crumbs with the oil, seasonings, and 1/2 teaspoon salt on a rimmed baking sheer. Toast in oven, tossing once, until golden brown, 5 to 7 minutes. I skipped this step because it’s not really neccessary.
3. In one bowl add flour and seasonings, combine. In another bowl add egg and milk or water, beat to combine. Then in another bowl add panko.
4. Dip your fish in the flour, egg, then panko mixtures. Make sure you cover entirely and remove excess. Place breaded fish on a baking sheet.
5. Spray fish pieces with pam or olive oil. Bake for 12-15 minutes.
To Freeze: First freeze them on the baking sheets until firm, then transfer to freezer bags. To cook, bake from frozen on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes. The uncooked fish sticks can be frozen for up to 3 months.
Lemon Garlic Aioli
1/2 cup mayonnaise
2 garlic clove, minced
1 tbsp lemon juice
1 tbsp olive oil
Optional: dash of hot sauce or 1 tbsp horseradish
1. Mix together all ingredients. Dip and enjoy!
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