PANKO CRUSTED ROCKFISH FILLETS
The best rockfish recipe! Rockfish fillets are hand breaded with a parmesan panko crust, then oven fried for a crispy, golden brown outside with light, flaky fish on the inside. (See notes for air fryer instructions.)
Provided by Renee N Gardner
Categories Main Dishes
Time 18m
Number Of Ingredients 10
Steps:
- Place a large oven safe skillet into the oven and preheat to 425 degrees.
- In a large bowl combine together the the flour, salt and pepper. Stir then pour onto a large plate.
- In the same bowl combine together the panko, seasoning blend, and parmesan cheese. Stir then pour onto a large plate.
- Wipe out the bowl, then use it again to whisk together the egg and milk.
- Check the fish fillets for any bones and remove as necessary. Slice fish in half if necessary.***
- Dredge fish first in the flour, shaking off any excess.
- Dip fish into the egg mixture, allowing any excess to drip off.
- Coat fish in the panko mixture, shaking off any excess. Place on a clean plate and allow to rest 1 - 2 minutes so the panko can adhere.
- When the oven and frying pan are preheated, add the 2 tablespoons of oil to the hot pan. Allow to heat 1 minute. Carefully add fish fillets to the hot oil.
- Cook in the oven for 3 - 4 minutes, then carefully flip over.
- Cook an additional 3 - 4 minutes, then check with a meat thermometer for an internal temperature of at least 140 degrees.
- While fish cook, set up a cooling rack over a couple layers of paper towels.
- Remove fish from the pan and place on the cooling rack. Allow to drain 3 - 5 minutes prior to serving.
Nutrition Facts : Calories 455 calories, Carbohydrate 38 grams carbohydrates, Cholesterol 154 milligrams cholesterol, Fat 17 grams fat, Fiber 2 grams fiber, Protein 36 grams protein, SaturatedFat 4 grams saturated fat, ServingSize 1, Sodium 1415 milligrams sodium, Sugar 2 grams sugar, TransFat 0 grams trans fat, UnsaturatedFat 11 grams unsaturated fat
BAKED PANKO-CRUSTED FISH FILLETS
Steps:
- Gather the ingredients. Heat the oven to 425 F.
- Line a rimmed baking sheet with aluminum foil or parchment paper and then spray it with nonstick cooking spray.
- Cut the fish fillets into 6-ounce portions.
- Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.
- In a wide bowl, combine the panko breadcrumbs and parsley.
- Put the flour in another wide, shallow bowl.
- In a third bowl, whisk the eggs or egg substitute with the Cajun seasoning and mayonnaise.
- Dip the fish fillets in the plain flour, coating each piece thoroughly.
- Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help the crumbs adhere to the fish. Repeat with the remaining fish.
- Arrange the crumb-coated fish on the prepared baking sheet.
- Bake for about 16 to 20 minutes, or until the fish flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets. Serve the baked fish fillets with the lemon wedges and tartar sauce or rémoulade sauce.
Nutrition Facts : Calories 406 kcal, Carbohydrate 26 g, Cholesterol 256 mg, Fiber 2 g, Protein 48 g, SaturatedFat 2 g, Sodium 899 mg, Sugar 2 g, Fat 11 g, ServingSize 4 servings, UnsaturatedFat 0 g
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