Crispy Baked Haddock – Simple and Delicious!

After overindulging for the holidays, the Four State Food Critic is trying to get back on track in 2014 with some healthier meal planning.

 

Allow me introduce you to the wonders of panko bread crumbs.  “Panko” is Japanese for “bread crumb”, and you’ll find panko in the Asian section of your local supermarket.  Panko comes in a light flake (I’d compare the consistency to ground up “Rice Crispies”), and is perfect to use for dredging any meat or fish prior to frying or baking.  You can even use it on casseroles for a light, crispy topping.  Substitute it wherever you would normally use bread crumbs.  You’ll be surprised what a difference it makes.

My recipe for baked haddock uses panko to mimic the crunchy coating you’d normally get from frying fish, but without all of the greasiness and extra calories of using oil.

(Image credit – www.examiner.com)

Crispy Baked Haddock

• 1 pound of haddock (cut into four equal servings)
• 1 cup milk
• 1 cup panko bread crumbs
• 1 tblsp lemon juice
• 1 tblsp melted butter
• Salt and pepper (to taste)

Soak the cut fish in milk for about an hour.  Pre-heat the oven to 500 degrees.  In a separate bowl, mix the panko bread crumbs with the salt and pepper.  Remove the fish portions from the milk and dredge them in the panko bread crumb mixture.  Place on a baking rack that has been placed on a cookie sheet.  Drizzle the fish with the melted butter and lemon juice.  Bake for about 15 minutes (or until fish is cooked through).

Any meaty, white fish will work with this recipe (such as cod – I’d even try it with catfish).  You can substitute any spices you’d like to “flavor” the panko mixture as well.  The FSFC likes to experiment with other herbs, like basil, oregano, or “Old Bay” seasoning.  Elevating the fish on a rack during the baking process allows the portions to get crispy on both the top and bottom.

The result is a light, crispy fish fillet that pairs wonderfully with steamed vegetables or a nice salad.

If you’re looking to cut some calories in your menu planning without giving up any flavor or taste, put away the frying pan and give panko bread crumbs (and your oven) a try!