VikingWarlord
01-01-2007, 06:59 PM
I made this tonight and got a request for the recipe, so I thought I'd put it here. It's pretty simple, though this is as close as I can get it, since I rarely actually work from recipes. It actually works well with any whitefish, I also do this with Tilapia.
For every pound of fish, you'll need:
1/4C breadcrumbs
1/4C grated parmesan cheese
1/4C all purpose flour
1/4C milk
1 tsp black pepper
1 tsp dried dill
Optional: garlic powder, whatever other seasonings you like
Put milk in a shallow dish. Put flour in a second shallow dish. Mix breadcrumbs, cheese, and spices in a third.
Dip filets in milk, then in flour. Dip in milk, then coat in the breadcrumb mixture. Place on an oiled/buttered/whatever baking sheet, set oven to 450F and put in center oven rack. Bake uncovered for about 6 minutes per half inch of filet thickness or until it's as done as you like.
1 serving is about 4oz. Macros will change a bit depending on what specific ingredients you use but my rough calculations are:
240 cal
10g fat (5g saturated)
25g protein
13g carbs
This is great on its own or goes well with a lemon mayonnaise or herb butter sauce.
For every pound of fish, you'll need:
1/4C breadcrumbs
1/4C grated parmesan cheese
1/4C all purpose flour
1/4C milk
1 tsp black pepper
1 tsp dried dill
Optional: garlic powder, whatever other seasonings you like
Put milk in a shallow dish. Put flour in a second shallow dish. Mix breadcrumbs, cheese, and spices in a third.
Dip filets in milk, then in flour. Dip in milk, then coat in the breadcrumb mixture. Place on an oiled/buttered/whatever baking sheet, set oven to 450F and put in center oven rack. Bake uncovered for about 6 minutes per half inch of filet thickness or until it's as done as you like.
1 serving is about 4oz. Macros will change a bit depending on what specific ingredients you use but my rough calculations are:
240 cal
10g fat (5g saturated)
25g protein
13g carbs
This is great on its own or goes well with a lemon mayonnaise or herb butter sauce.