Sunday, December 15, 2013

Baked and Breaded Cod

I have loved those silly frozen fish sticks for as long as I can remember. Ditto going out for "fish & chips".  Its a nice thick piece of cod. The problem with frozen is that it was previously deep fried and has a lot of added fat calories.  How to avoid without loosing any taste or texture?  Bake it.

I bought whole cod fillets and trimmed off the thinner pieces from the back of the fish, cubed it and froze it for future use in a fish stew.  That left me with perfect fillets for dinner last night.  Trimming so they are all uniform in size ensure that they are all cooked through at the same time.

Baked Cod Filets

  • 4 filets trimmed into approx 8oz portions
  • 1 c flour
  • 2 eggs
  • 2 T milk 
  • 1 1/2 c seasoned bread crumbs
  • salt
  • pepper
  • cooking spray (I use Pam)

Preheat oven to 400F-use convect feature for best browning.
Spray baking sheet lightly with cooking spray.
Season each filet well with salt and pepper.  Set aside
Season flour with salt and pepper, about 1 teaspoon each in a large bowl.  Set aside.
Combine egg and milk in a bowl.  set aside
Add bread crumbs to a bowl.  Set aside. 

Dredge filet in flour. Immediately move to egg mixture, turn to coat well in egg.  Put filet in bread crumbs, turning and press light to ensure they stick well to the  filet.  Transfer filet to prepared baking sheet.  Repeat with remaining filets.  Spritz each filet with cooking spray to help with browning.

Bake 20 minutes until golden brown. Serve hot with favorite tartar sauce.

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