Recipes

Love Fried Fish but Hate Frying … this recipe is for you

Serves: 4

Prep and Cooking time: 1 hour

This is a recipe for fish that tastes like it’s been fried, but hasn’t, so it’s a lot healthier and tastes so good.  If you are cooking with the children, it’s a super one to get them involved with so why not try it out?

 

 

 

 

 

 

Ingredients

  • 600 – 700 g skinless and boneless white fish (Cod works great)
  • 140 g of dried breadcrumbs, preferably Panko (Note: Paxo dried breadcrumbs won’t work for this recipe)
    • (these Japanese breadcrumbs are available at many UK major supermarkets or in a pan-asian food store).
  • 1-2 teaspoons of minced thyme or more if you like
  • 1 large garlic clove (grated or minced)  you can add more if you want
  • 1 teaspoon black pepper
  • 85 g (¼ cup) Dijon mustard
  • 2 large eggs
  • 140 g plain flour
  • 1 ½ teaspoons salt

Serve with Chips and Tartar Sauce

Allergens: For those of you with allergies please remove or substitute accordingly.

Method

Arrange a rack in near the top of the oven. Set the temperature at 220C (200C Fan/Gas 7).

  1. Mix together the panko, thyme, garlic and ½ teaspoon of pepper.
  2. Place a large frying pan on the hob and warm, over a medium heat, 2 Tablespoons of oil.
    Stir in the panko and herb mix and stir frequently until golden brown, this may take 5 minutes.
    Drain well and transfer to a shallow bowl lined with kitchen roll.
  3. In a second dish, whisk together the mustard and eggs and put the flour into a third shallow bowl.
  4. Grease an oven-safe wire rack with oil and place it over rimmed baking sheet and put aside.
  5. Season your fish with 1 teaspoon of salt and ½ teaspoon of pepper.
    Make sure each piece of fish is well coated at each of the next stages before moving on.
    First coat the fish in the flour; then dip it into the egg and mustard mixture; and finally cover
    in the fried panko breadcrumbs.  Place the coated fish onto the wire rack.
  6. Put the fish into the oven and bake until it is flaky and golden, about 10 – 15 minutes.
  7. Salt fish after removing from oven.

Serve immediately with Chips, tartar sauce and/or ketchup and Enjoy.

 

This recipe was cooked and photographed by Ed Gyruko for Steve Hatt Fishmongers.
Inspired by Melissa Clark.