dimanche, août 26, 2007

garlic-and-herb oven-fried red snapper

Leo and I made this for dinner tonight, along with roasted potatoes with herbed vinaigrette and broccoli with chive-infused olive oil and black pepper. The fish fillets are browned in a skillet and then finished in the oven at a high temperature for perfectly-done, moist-on-the-inside fish and with a crispy coated outside.

We modified the recipe, using only 18 oz of red snapper instead of 6 (6-oz Halibut fillets) and crushed cornflakes instead of panko (we tried three different supermarkets, but couldn't find plain panko). Although we cut the amount of fish in half, we used all of the breading mixture. We needed more flour, but had egg left over.
Garlic-and-Herb Oven-Fried Red Snapper
Total time: 42 minutes.

1 cup panko breadcrumbs (we used 3/4 cup of crushed cornflakes)
1 tablespoon chopped fresh basil
1 tablespoon chopped fresh flat-leaf parsley
1/2 teaspoon onion powder or granulated onion
1 large garlic clove, minced
2 large egg whites, lightly beaten
1 large egg, lightly beaten
2 tablespoons all-purpose flour
6 (6-ounce) halibut fillets (or 18 oz of red snapper fillets)
3/4 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons olive oil, divided
Cooking spray
  1. Preheat oven to 450°.
  2. Combine first 5 ingredients in a shallow dish. Place egg whites and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with salt and pepper. Dredge fish in flour. Dip in egg mixture; dredge in panko mixture.
  3. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add 3 fish fillets; cook 2 1/2 minutes on each side or until browned. Place fish on a broiler pan coated with cooking spray. Repeat procedure with remaining 1 tablespoon oil and remaining fish. Bake at 450° for 6 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
Makes 6 servings (serving size: 1 fillet)
Nutritional Information: CALORIES 293(29% from fat); FAT 9.6g (sat 1.4g,mono 4.9g,poly 1.8g); PROTEIN 39.4g; CHOLESTEROL 90mg; CALCIUM 89mg; SODIUM 446mg; FIBER 0.5g; IRON 1.8mg; CARBOHYDRATE 9.2g

Adapted from Cooking Light/MyRecipes.com

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