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    Main Dish: Baked Breaded Fish


    Source of Recipe


    Cooking for Graduate Students & Other Beginning Kitchen Dwellers (James W. Cooper)

    Recipe Introduction


    Here is a slightly healthier version of fish and chips that doesn't get your kitchen so greasy.

    Recipe Link: http://wywahoos.org/wahoos/cookbook/cover.htm

    List of Ingredients




    1 lb flounder or cod or fish of the day
    1 c bread crumbs
    1 c milk
    4 Tb butter
    1 egg
    Tartar sauce
    Pam spray a baking sheet

    Recipe



    Preheat the oven to 375 degrees F. Beat the egg into the milk in a medium mixing bowl.
    Cut the fish into serving size pieces and soak in the milk for 10 minutes. Place the bread crumbs on a flat plate. Drain the fish and roll in the bread crumbs. Spray a baking sheet with Pam and lay each breaded filet on the sheet. Top each with 1/2 Tb of butter.
    Bake the fish in the oven for 15 minutes. Switch the oven to broil and broil the fish for 3-4 minutes, until the crumbs darken. Serve at once.

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    Baked Orange Roughy

    1 lb orange roughy or other mild fish
    6 Tb softened butter
    1/2 c pecans
    1 orange
    1 tsp sugar (optional)
    Prepare the baked fish as above. Chop the pecans very fine on a cutting board and mix into the butter in a small mixing bowl. Peel the zest (orange part) from the orange and copy very fine. Squeeze 1/8 c juice from the orange. Add the juice and zest to the butter. Add 1 tsp sugar if desired.. Form the butter into round balls and serve alongside the baked fish.

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    Fish Mediterranean

    1 lb flounder, cod or other fish
    few drops Tabasco
    1 onion. chopped
    1 small can plum tomatoes
    1 clove garlic, minced
    1/2 c white wine
    1 green pepper chopped
    3 Tb olive oil
    an oven proof casserole
    a cast iron frying pan

    Preheat the oven to 375 degrees F.

    Sauce Mediterranean

    Heat the oil in a skillet, and sauté the onion, garlic and peppers until clear. Add the tomatoes, Tabasco and white wine and cook covered for 15 minutes.

    The Fish

    Cut the fish into serving size filets. Spray a casserole with Pam or olive oil and lay the filets in the bottom. Cover with the tomato mixture and bake for 15 minutes, or until the fish flakes easily. Serve with rice or home fries.

 

 

 

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