Tuesday, January 26, 2010

Panko Crusted Fish and Chips and Homemade Tartar Sauce

Panko are Japanese bread crumbs. You can find them in the Asian section of the grocery store. They're large and crispy and are a great substitute when a low-fat recipe tells use to use corn flakes. I'm opposed to breakfast cereal being on my "fried" food.

I must say that I think I've only ever made one other fish recipe before. I think I tried to fry catfish and all it did was stink up the house. I've been craving fish and chips lately, but wanted a lower fat option. I oven fry chicken a lot and have even done shrimp. I almost prefer it over actual fried chicken sometimes. Shhhh.....don't tell anyone. I googled a few recipes and decided to just throw something together. Please note that I'm not one to measure anything so most are guesses. I'm a taster when it comes to stuff.

Weekend 031

Oven Fried Panko Crusted Fish


4 servings of white fish (I chose haddock because it was on sale. I also had no idea how many pounds to buy and the sweet lady at the counter asked how many servings I wanted and did it that way. I think it came out to 1.25 lbs)
2 cups Panko bread crumbs
1 egg scrambled with a bit of milk
cayenne pepper
garlic powder


Fully coat a baking sheet with cooking spray (I use the olive oil one).

Cut fish into individual strips.

Mix salt, pepper, cayenne and garlic powder on a plate. Roll fish in spice mixture, dip into egg, roll in the Panko crumbs and place on baking sheet.


Bake at 375 until done. I think it was about 15 minutes for me. Turn over halfway through cooking time.

The fries I made where oven fried as well. Just cut up a couple of potatoes into strips, put them in a bag with a little bit of olive oil, salt and pepper and coat. Throw those onto a cookie sheet as well. You'll want to put these in the oven before you even start making the fish since they take longer.

I also somehow had no tartar sauce in the house and had to make up my own. It was so freaking good! John and I almost liked it more than the fish which was pretty much off the hook.

Faith's Made Up Tartar Sauce

1 cup mayonnaise. The real stuff. Julie recommends Hellman's and that's what I had on hand.
About 2 Tbsp dill pickle relish
About 1 Tbsp Minced onion (if you use the dry kind like I had make this in advance so that they can soak up the moisture from the mayonnaise)
Lime juice. I had a bottle and just did a few squirts. The lime juice really is to taste.

The verdict: Like I said, John and I LOVED this. I did make the tiny mistake of wanting to hurry the fries, threw them under the broiler and burned them a bit. Everything else though was AMAZING. We ate 3 servings between the two of us and I probably would have gone back for more (since "fried" fish probably won't taste as good the next day) but was stuffed. The fish was almost a method to get more tartar sauce in my mouth. I could have eaten the entire batch of tartar sauce.

As for WW points? One serving of fish is 5 points. The fries, depending on how many you have are 5 points (this was 2 small potatoes). The tartar sauce is 3 points for 1 Tbsp. If you used fat free mayonnaise you could have a ton for no points, but why would you want to?

1 comment:

  1. Umm...I'm drooling over the computer right now...that tartar sauce sounds so good and I don't even like tartar sauce! Keep on sharing!!!


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