Panko-Crusted Baked Fish Fingers

Panko-Crusted Baked Fish Fingers

Serves 4

After trying this baked version of a kid-friendly favorite, we bet you'll never go back to the fried ones.

Ingredients: 
  • 1 egg
  • 2 tablespoons mayonnaise
  • Salt and pepper to taste
  • 2 cups panko breadcrumbs
  • 1/4 cup grated Parmesan cheese
  • 1/2 pound frozen cod fillets, thawed
  • 3 tablespoons flour
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon unsalted butter (optional)
  • Tartar sauce, for serving
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Method: 

Put an oven rack near the top of the oven. Preheat oven to 450°F, with a baking sheet inside.

Use a fork to beat the egg together with the mayonnaise and season with salt and pepper. Mix breadcrumbs and grated Parmesan in a shallow dish and season it with salt and pepper too. Cut cod fillets into 1-inch-thick by 4-inch-long pieces. Pat off extra moisture with paper towels, and toss cod pieces in flour.

With one hand, dip a piece of cod into the egg mixture and put it on the breadcrumbs. With the other hand, coat each piece with breadcrumbs. Stack breaded cod pieces on a plate, repeating until all the cod is breaded.

Remove the hot baking sheet from the oven, pour on the olive oil, and melt the butter, if using. Arrange the cod pieces in a single layer. Bake until just cooked through, flipping halfway through, about 4 minutes per side for thick pieces, 2 to 3 minutes for thinner ones. Serve with tartar sauce or favorite dipping sauce.

Nutritional Info: 
Per Serving:550 calories (280 from fat), 32g total fat, 6g saturated fat, 85mg cholesterol, 610mg sodium, 48g carbohydrate (2g dietary fiber, 2g sugar), 19g protein

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