Low-Fat Oven-Fried Triggerfish

Yeah, we know. Statin regimen keeping you from enjoying a nice, hot piece of fried fish? Here's a way to get your crunch on without blowing up your lipid levels. By using panko crumbs — which naturally absorb less oil than traditional bread crumbs — and frying in the oven without oil, you keep a lid on the oils and make a healthy choice (fish) even healthier. We're using triggerfish for this recipe because, well, we have fresh triggerfish and it's incredibly delicious, but you could make this with any firm white fish like haddock, cod or flounder.

           INGREDIENTS

            METHOD

1 to 1 1/2 pounds fish fillets, such as triggerfish, cod, flounder or similar mild white fish, cut into 4-ounce to 6-ounce portions

Salt and freshly ground black pepper

1 cup panko bread crumbs

2 tablespoons finely chopped parsley

1/4 cup all-purpose flour

2 large eggs or 1/2 cup egg substitute

1​ teaspoon Cajun or Creole seasoning

2 tablespoons mayonnaise

Lemon wedges, for serving

 

 

Heat the oven to 425 F.

Line a rimmed baking sheet with aluminum foil and then spray it with nonstick cooking spray.

Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.

In a wide bowl, combine the panko crumbs and the parsley.

Put the flour in a shallow, wide bowl.

In another wide bowl, whisk the eggs or egg substitute with the Cajun seasonings and mayonnaise.

Dip the fish fillets in the plain flour, coating each piece thoroughly.

Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help crumbs adhere to the fish. Repeat with the remaining fish.

Arrange the fish on the prepared baking sheet.

Bake for about 16 to 20 minutes or until fish is cooked through and flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets.

Serve with lemon wedges and tartar sauce or remoulade sauce.

 

Lighthouse Seafood is a family business, owned and operated by Tim and Heather O'Leary.

They have supplied Central Florida restaurants and residents with prime seafood for more than a decade.

Their commitment is to always have only the freshest seafood for your table.

Grouper  Snapper  Salmon  Shrimp  Tuna  Trout  Halibut  Cod  Stone Crabs  Blue Crabs

King Crab  Snow Crab  Clams  Oysters  Mahi  Swordfish  Florida Lobster  Maine Lobster

101 N. Country Club Rd.

Lake Mary, FL 32746

407.330.2425

8780 E CR 466

The Villages, FL 32162

352.751.1755