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?
- 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.
Arrange a rack in near the top of the oven. Set the temperature at 220C (200C Fan/Gas 7).
- Mix together the panko, thyme, garlic and ½ teaspoon of pepper.
- 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.
- In a second dish, whisk together the mustard and eggs and put the flour into a third shallow bowl.
- Grease an oven-safe wire rack with oil and place it over rimmed baking sheet and put aside.
- 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.
- Put the fish into the oven and bake until it is flaky and golden, about 10 – 15 minutes.
- Salt fish after removing from oven.
Serve immediately with Chips, tartar sauce and/or ketchup and Enjoy.