Oven Crunchy Kid-Loving Fish

8 Dec

If you live near a city as I do, you probably have food trucks racing around, parking on popular corners to dish out everything from enchiladas to cupcakes at lunchtime. At last count, my area had a salad truck, a frozen yogurt truck, and at least one sandwich truck on the streets. But my favorite one–the only one I really visit these days–is a fish truck. And the reason it’s my favorite is that I can either choose crab cakes or yummy prepared entrees, or fresh, sustainable seafood to prepare myself. Which is awesome for someone who enjoys playing with food.

Several weeks ago, I bought three pounds of rockfish from my friends on the truck. I cooked some that night and carefully wrapped the rest in portions and stowed it in my freezer.

Let me say this before I go any further–having a stash of raw fish in your freezer is such a huge time-saver that I can’t recommend it enough. It thaws and cooks much faster than chicken or beef and is a snap to prepare in no time. Nights that follow crazy hurricane days almost always find me pulling seafood out of the cold box for dinner. It’s easy and delicious and so good for you that it’s a complete no-brainer, and sustainable fish is a fantastic food trend I hope sticks around awhile.

Anyway. We had one of Those Days last week and I pulled out some rockfish and made it like my mom used to, with breading and Italian seasoning and Parmesan cheese. Only I used Panko bread crumbs (yes, I’m on a Panko kick. Ride along with me–it’s a super fun ingredient), so my fish went into the oven instead of a fry pan, and there was nary a drop of fat involved.

The result: Dinner was done a half-hour after I pulled my fish out of the freezer. My kids gobbled it down just like I did back in the day. Cleanup was super easy, and everyone wins.

Sound good? Find a good purveyor of fish and get together:

1 pound (ish–a filet for each person) rockfish or other white fish. You want thin cuts for this.

2 eggs

1 cup Panko bread crumbs

1/4 cup grated Parmesan cheese

2 tbsp Italian seasoning

1 tsp garlic powder

salt and pepper

Heat your oven to 400 degrees. Line a cookie sheet with foil and spray it with something non-stick (I used olive oil).

Skin your fish (use a paring knife and just slice the skin off, holding the fish flat and skin-down on a board with your non-dominant hand while your dominant hand gently slides the knife under the skin).

Beat your eggs in a bowl. In another bowl, mix together your dry ingredients.

One by one, dip your fish in the egg mixture, and then toss it gently into the bread crumb mixture to coat. Lay the filets on your baking sheet. When they’re all lined up, bake them for about 15 minutes or until they’re done (white all the way through and flakey when you stab one with a fork). Watch your kids devour fish and rock on with your bad oven-baking self.

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One Response to “Oven Crunchy Kid-Loving Fish”

  1. Rachel December 8, 2011 at 11:49 am #

    If you dip the fish in flour before the egg and bread crumbs, it adds even more to the “fish & chips” taste, still without the frying or the fat. I love Panko too!

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