panko crusted haddock

This recipe makes 4 servings - Calories: 499 Fat: 14 grams Carbs: 52 grams Protein: 45 grams

Ingredients:

• Cooking spray, or oil, for the baking sheet

• 4 (6-ounce) haddock fillets, defrosted if frozen

• Kosher salt, to taste

• Freshly ground black pepper, to taste

• 1/4 cup all-purpose flour

• 1 1/2 cups Panko Breadcrumbs 

• 3 tablespoons finely chopped fresh parsley

• 2 large eggs

• 3 tablespoons mayonnaise

• 1 1/2 teaspoons Creole Seasoning, or a similar seasoning salt blend

• Lemon wedges, for serving

Preparations:

- Preheat the oven to 425 F / 220 C / Gas Mark 7. Line a rimmed baking sheet with foil. Spray the foil with nonstick cooking spray or brush lightly with oil. 

- Lightly sprinkle the fish fillets all over with salt and pepper. Keep in mind that if your Creole seasoning (or other seasoning blend) is quite salty already, you can skip or reduce the salt in this step. You can always salt at the end if needed.

- Put the flour in a wide, shallow bowl. Combine the panko crumbs and parsley in another wide, shallow bowl. In a third bowl, whisk the eggs with the mayonnaise and Creole seasoning. You will have to whisk for a minute or two to ensure the mayonnaise doesn't leave clumps.

- Dip a fillet in the flour, coating thoroughly.

- Then dip the fillet in the egg mixture, turning to coat both sides.

- Next, roll the fillet in the panko crumb mixture, pressing lightly to help crumbs adhere to the fish. Repeat with the remaining fillets.

- Arrange the fish in the prepared baking pan. For pieces with a long, thin "tail," tuck the thin parts under the fillet. They should be uniform in thickness so they will cook evenly.

- Bake the fish for about 18 to 22 minutes, or until it is cooked through and flakes easily with a fork. The baking time depends on thickness, so adjust for very thin or thick fillets. 

- Serve with lemon wedges, along with the seafood sauce of your choice. Enjoy!