BREADED POLLOCK FILLETS FOR 2 RECIPE - FOOD.COM
This is a nice baked fish. I enjoy making this with garlic mashed potatoes :-) (prep time does not include time to thaw frozen fillets)
Total Time 30 minutes
Prep Time 10 minutes
Cook Time 20 minutes
Yield 2 serving(s)
Number Of Ingredients 7
Steps:
- If your fillets are frozen, thaw in advance.
- When your fillets are ready to prepare, preheat your oven to 350F degrees and lightly grease a shallow pan.
- Melt your butter, and set aside.
- Take a large plate (NOT PAPER) and pour breadcrumbs on to plate.
- Add spices to breadcrumbs and mix through with your fingers.
- Add butter to breadcrumbs and mix through with fingers again.
- Melt the other 1/2 teaspoon butter.
- Take melted butter (allow to cool a little so you do not burn your fingers!!!) and lightly spread over the fillet and then roll fillet in breadcrumbs.
- Pat breadcrumbs into both sides of the fillet over and over again until nicely coated.
- Put fillets on pan and bake for 20 minutes, or until fish flakes nicely.
- Enjoy alone or with your favorite sauces!
Nutrition Facts : Calories 486.9, FatContent 7.2, SaturatedFatContent 2.1, CholesterolContent 279.1, SodiumContent 1310, CarbohydrateContent 21.3, FiberContent 1.7, SugarContent 1.7, ProteinContent 79
POLLOCK WITH CRISP HERB-PARMESAN BREADCRUMBS RECIPE ...
Breadcrumbs, Parmesan, oregano and thyme combine in a tasty breading for mild tasting pollock. Make it a meal: Glazed Carrots with Currants and Bulgur with Ginger & Orange are quick, appropriate side dishes.
Provided by EatingWell Test Kitchen
Categories Healthy Baked Fish Recipes
Total Time 35 minutes
Number Of Ingredients 10
Steps:
- Preheat oven to 450 degrees F. Lightly spray a rack (large enough to hold the fish in a single layer) with cooking spray and set it on top of a baking sheet.
- Place pollock in a shallow dish, pour buttermilk over and turn to coat well. Cover with plastic wrap and refrigerate for 15 minutes.
- Whisk together egg white and oil in a medium bowl. Stir together breadcrumbs, cheese, oregano, thyme and salt in a shallow dish. Dip each piece of fish in the breadcrumb mixture, then in the egg-white mixture, and again in the breadcrumb mixture, coating completely.
- Set on the prepared rack and bake until lightly browned and opaque in the center, 12 to 15 minutes. Serve with lemon wedges.
Nutrition Facts : Calories 309.9 calories, CarbohydrateContent 15.1 g, CholesterolContent 151.7 mg, FatContent 11.9 g, FiberContent 0.9 g, ProteinContent 33.6 g, SaturatedFatContent 2.1 g, SodiumContent 520.8 mg, SugarContent 2.1 g
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