How to Make Healthy Breaded Fish (7 Steps)

Looking for some omega-3 for tonight's dinner? Shop for wild cod or any filleted white fish (as local and fresh as possible) to prepare a healthy and simple fish dish. The end result looks and tastes like fried fish, but the recipe actually only uses a little bit of oil. Simply sauteing the fish, rather than frying it, produces the same delicious results.

Things You'll Need

  • 4 fillets of white fish
  • <br>1/2 cup flour
  • <br>1 egg
  • <br>Panko crumbs
  • <br>Salt and pepper
  • <br>2 tbsp. peanut, light olive or vegetable oil
  • <br>Large frying pan
  • <br>Two plates and one bowl
  • <br>Spatula
  • <br>Rolling pin (optional)
  • <br>3 or 4 paper towels

Instructions

  1. Arrange bowl and plates in an assembly line next to stovetop in the following order: plate, bowl, plate.

  2. Sprinkle 1/2 cup flour mixed with some salt and pepper in the first plate. You won't need as much as you think.

  3. Break an egg into the bowl and mix it up with a fork. If you are out of egg, 1/2 cup milk is okay to use.

  4. Spread the panko crumbs on the last plate. If these are difficult to find, insert about a dozen saltine crackers into a zipped plastic bag. Crush them by rolling over the plastic bag with a rolling pin. Spill cracker crumbs onto the last plate.

  5. After drying each thin fish fillet with a paper towel, approach the row of plates as if it were an assembly line. Take each piece of fish and coat both sides in flour, dip or dredge in egg, then coat in panko crumbs.

  6. When all fillets are coated with the three ingredients, heat 2 tbsp oil in a frying pan over medium heat. When the oil in the pan is heated, gently place coated fillets side by side in the pan.

  7. Using a spatula, flip fillets after five minutes, or when the bottom sides are golden brown. After 3 or 4 more minutes, remove the fish and let it sit on a paper towel for a minute to absorb oil. Serve immediately with a lemon wedge.