Crunchy Seafood Kisses
4 servings
Nonstick cooking spray
1 cup Japanese Panko crumbs (see note)
¼ teaspoon garlic powder
¼ teaspoon salt
1/8 teaspoon ground black pepper
1 whole egg
1 1/3 pounds true cod fillet
Tartar sauce
Place a rack in the upper third of oven. Heat to 475 degrees. Line a baking sheet with aluminum foil and spray lightly with cooking spray. Set aside.
On a dinner plate, combine panko crumbs, garlic powder, salt and pepper. Crack egg into a shallow bowl, whisk to break apart and set aside.
Cut thicker cod fillets into pieces about 2-by-3-inches. If fillets are small and thin, use them whole. Add fish to the beaten egg, tossing to coat. Piece by piece, roll fish in crumb mixture until coated. Place fish on prepared baking sheet. Bake 10 to 20 minutes, or until fish flakes and coating is crisp and brown. Serve with homemade or bottled tartar sauce.
Note: Look for panko crumbs in the Asian section of your supermarket. Or use fine, dry bread crumbs.
Data per serving:
Calories 199
Protein 30.60g
Fat 2.70g
Carbohydrates 10.82g
Sodium 312mg
Saturated fat 0.71g
Monounsaturated fat 0.59g
Polyunsaturated fat 0.54g
Cholesterol 109mg
From "Cooking with Kids for Dummies" by Kate Heyhoe