I think almost everyone loves fried fish. One can fry fish at home using healthy oil such as olive oil, grapeseed oil or canola oil but it makes such a mess and uses so much oil I don’t want to bother. Once in awhile though, I like a piece of crispy fish and this is how I make it.
Start with some pieces of fresh sustainably harvested fish. For example, Pacific cod was used here. This is the short list of ingredients:
24 ounces (1 ½ pounds) fresh cod, rockfish
2 cups cornflake crumbs (you can either buy these already made, or prepare them from cornflakes. I used organic corn flakes. Put the cornflakes into a ziplock bag and roll over them with a rolling pin until they are crushed, or grind them in the food processor)
1 ½ cups nonfat or lowfat milk
¼ cup organic mayonnaise
California Extra-virgin olive oil
Preheat the oven to 425 degrees.
Rub 2 dark nonstick baking sheets (at least 9 by 13 inches in size ) generously with olive oil or line them with parchment paper and then put rub oil on the paper.
Cut the cod into medium sized pieces. Here I cut it into pieces of about 5-6 by 2-3 inches. Put the pieces of cod in a bowl with the milk to soak for several minutes while you mix up the coating ingredients.
Put the crushed cornflake crumbs in a container large enough to hold the individual
pieces of fish. Add pepper but do not add salt. Most cornflake crumbs are already amazingly high in sodium. Put the mayonnaise in another bowl. Remove the cod from the milk, draining it, and stir it in the bowl with the mayonnaise until all pieces are coated evenly with mayonnaise.
One by one remove the pieces of cod and coat them evenly on all sides with the cornflake crumbs. Then lay them out on the baking sheet. They should not touch each other.
Bake the cod pieces for about 20 to 25 minutes or until they are well browned and crispy.
This can be served with a variety of flavorful sauces based on seasonal produce. For example you could use the red pepper aioli or persimmon salsa recipes on this site. You can also use this fish as a filling for fish tacos. I served it with the lemon sauce with capers.
© 2013. Dayna Green-Burgeson RD, CDE. All Rights Reserved.
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