Panko-Crusted Oven-Fried Fish
- 1 1/2 pounds thick whitefish fillets (such as cod or catfish)
- 1 1/2 cups low-fat buttermilk
- 3 tablespoons olive oil, divided
- 2 cups whole wheat panko (Japanese breadcrumbs), such as Ian's brand
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- Lime wedges for serving
- Preheat oven to 450u0b0. Soak fillets in buttermilk. Coat bottom of a 13- x 9-inch metal baking pan with 1 tablespoon of oil; set aside. Put panko on a plate; add salt and pepper, and mix well to combine.
- When oven is hot, pull fish from buttermilk; let it drain. Dredge still-wet fish in panko, patting to make sure panko adheres, then lay fillets in the prepared pan; drizzle with remaining 2 tablespoons oil.
- Bake fish in top third of oven for 8-15 minutes, depending on thickness of the fish; it will be crisp and golden on the outside and tender and opaque inside when done.
- Serve 1 fillet on each of 4 plates with lime wedges and 1/4 of new potatoes and ketchup.
thick whitefish, lowfat buttermilk, olive oil, whole wheat panko, salt, black pepper, serving
Taken from www.myrecipes.com/recipe/panko-crusted-oven-fried-fish (may not work)