Oven “Fried” Fish Fry
h2Chef’s Notes/h2
pPanko and dotted butter on the Panko are the keys to this dish being crisp (“fried-like”)./p
pUse any firm white fish you enjoy like Haddock or Cod. These fish contain a lot of moisture. Don’t be surprised at how much it shrinks./p
pThis recipe works out better with powdered garlic and onion that with fresh./p
h2Ingredients/h2
ul
li2 ½ pound pieces of firm white fish/li
li1 tbsp. olive oil/li
liJuice and zest of half a lemon/li
li¼ tsp. powdered onion and garlic (or to taste)/li
liPepper to taste/li
li1 tbsp. chopped parsley/li
liSprinkling of paprika/li
li¼ cup Panko/li
liButter to dot over the Panko/li
liCooking spray to coat pan/li
/ul
h2Preparation/h2
ol
liPre heat oven to 400°./li
liPlace fish on a baking pan coated with cooking spray./li
liDrizzle the olive oil over each piece of fish./li
liSpoon lemon juice and zest over each piece./li
liDust with onion powder, garlic powder and pepper./li
liLightly coat with Panko and dot with butter./li
liSprinkle with paprika./li
liBake at 400° for 15-20 minutes until the Panko crust is golden brown./li
liDistribute chopped parsley over the finished dish for color and freshness./li
/ol
pstrongNote: Serve with: (see recipes)br /
PICKLY SAUCE, SKINNY SLAW AND OVEN “FRIED” POTATO./strong/p
h2Nutrition Information/h2
pRecipe makes 2 servingsbr /
Net carbohydrates: 11 per serving/p
piSource:a href="http://www.thedecadentdiabetic.com/" Ward Alper, the Decadent Diabetic/a/i/p
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