Oven "Fried" Fish-Adapted from Health Magazine
Total Time: 15 Minutes
- 1 1/2 pounds thick white fish fillets (cod or catfish)
- 1 1/2 cups low-fat buttermilk
- 3 tablespoons olive oil
- 2 cups panko breadcrumbs
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
Preheat oven to 450 degrees. Soak fillets in buttermilk. Coat bottom of a 13x9 inch baking ban with 1 tablespoon olive oil; set aside. Put panko on a plate; add salt and pepper, and mix well to combine.
When oven is hot, pull fish from buttermilk; let it drain. Dredge still-wet fish in panko, patting to make sure panko adheres, then lay fillets in the prepared pan; drizzle with remaining 2 tablespoons oil.
Bake fish in top third of oven for 8-15 minutes, depending on thickness of the fish; it will be crisp and golden on the outside and tender and opaque inside when done.