Serve this kid classic with simply steamed carrots, if you like.
1 pound tilapia fillets
3/8 teaspoon salt, divided
1/4 teaspoon black pepper
1/3 cup cornstarch
1 tablespoon water
1 large egg
1 cup whole-wheat panko (Japanese breadcrumbs)
2 tablespoons canola oil
1 pound asparagus, trimmed
1/4 cup canola mayonnaise (such as Hellmann's)
1 tablespoon dill pickle relish
1 tablespoon finely chopped green onions
Est. added sugars 0g
How to Make It
Preheat oven to 450°. Place a large jelly-roll pan in oven (leave pan in oven as it preheats). Cut fish into 1 1/2-inch pieces; sprinkle evenly with 1/4 teaspoon salt and pepper. Place cornstarch in a shallow dish (such as a pie plate).
Combine 1 tablespoon water and egg in a shallow bowl; stir with a fork. Place panko in a shallow dish. Dredge fish in cornstarch; shake off excess. Dip fish in egg mixture. Dredge in panko. Carefully remove pan from oven; coat with cooking spray. Drizzle oil over pan; tilt pan to coat with oil.
Arrange asparagus on one side of pan and fish on the other. Sprinkle asparagus with 1/8 teaspoon salt. Bake at 450° for 12 minutes or until done, turning fish and stirring asparagus after 8 minutes. Combine mayonnaise, relish, and onions. Arrange 3 ounces fish, 1/4 of asparagus, and 1 tablespoon sauce on each of 4 plates.
I just made the fish not the asparagus. I seasoned the panko breadcrumbs with some lemon pepper and Pensky's seasonings. I put it under the broiler for just a minute or two to get it extra crispy. I think it would have been too bland if I didn't season the panko.
I admit, I used regular panko, not whole wheat, but the fish turned out fantastic. I modified the sauce also and used Miracle Whip mixed with chow chow and green onion. My 12 year old cleared her plate. The asparagus turned out nothing like "fries." I love asparagus regardless, but the kiddo wasn't impressed.
Tasty but the asparagus came out soggy, not crisp. And my daughter didn't care for the whole wheat panko. So if I made this again, I'd use regular panko and omit the asparagus or cook it a different way. The tartar sauce was a hit.
Although I enjoy fried fish, I rarely eat it because of the high fat. This was great because although it was baked, it mimicked the last of fried fish. It was easy to make on a weeknight too. I had everything prepped so all I had to do was coat the fish and put it on the pan. I only made the fish, not the asparagus. I would highly recommend this even for those who aren't big fans of fish. It's really good.
Eat Well. Lose Weight. Live Healthy. Delicious and healthy recipes customized for you!