My baked crispy cod is coated in flour, egg whites, and Panko and baked alongside some root vegetable fries, also coated in Panko!
Ingredients
1egg white,beaten
1/2tbspextra virgin olive oil
1/4tspcumin
salt,to taste
black pepper,to taste
1/2poundcarrots,peeled and cut in fry-like strips
1/2poundparsnips,peeled and cut in fry-like strips
1/4cupPanko breadcrumbs
3/4cupwhite whole wheat flour
1/4tsppaprika
salt,to taste
black pepper,to taste
2egg whites
3/4cupPanko breadcrumbs
44 oz.skinless cod fillets(or haddock, or any flakey white fish)
Tartar Sauce:
2tbspplain, nonfat Greek yogurt
3tbsplight mayonnaise
1/2tspDijon mustard
1tbspno-sugar-added sweet pickle relish
2tspwhite vinegar
salt,to taste
Instructions
To make the Root Vegetable “Fries”: Preheat the oven to 400°F, line a baking sheet with foil and grease it with nonstick cooking spray.
In a large mixing bowl, whisk together the egg white, oil, cumin, salt, and pepper.
Toss the carrots and parsnips in the egg mixture, to coat. Sprinkle the panko bread crumbs over all of the “fries” and toss again to evenly coat.
Transfer the “fries” to the prepared baking sheet and spread out in an even layer.
Bake for 25-30 minutes, flipping halfway through. Bake until the vegetables are tender but crisp, and the panko is golden on the outside.
To make the Crispy Baked Fish: Grease a wire cooling rack with nonstick cooking spray, and set in a foil-lined baking sheet, and set aside.
Line up 3 shallow dishes, or mixing bowls. In the first, mix the flour and paprika, salt, and pepper.
In the second, whisk the 2 egg whites together until frothy.
In the third, pour the panko bread crumbs.
Dredge each cod fillet in the flour and shake off the excess. Next dip each one in the egg wash, and allow the excess to drip off. Third, gently press each one into the panko bread crumbs, coating all sides.
Transfer each fillet to the prepared wire rack. Spray each cod fillet with nonstick cooking spray and bake (still at 400° F) on the upper oven rack for 12-14 minutes, or until done.
While the fish is baking, make the Lighter Tartar Sauce by mixing all of the sauce ingredients together in a small mixing bowl. Refrigerate until ready to use.
Serve 1 cod fillet with 1/4 of the root vegetable chips and 2 tablespoons of tartar sauce.