Monday, March 19, 2012

Healthy Baked Corn-flake Crusted Fish

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I am still hunting for really good fish recipes.  So far, my fave way to eat our fresh fish is either my husbands amazing civeche or my baja fish tacos.  I tried baking the fillets, but didn't really enjoy it much.  Tried pan  It was okay.  
Then, I found this recipe.  I love that it's not fried (since I fry my fish tacos) and that it is super easy to do.
We had friends over and the fish didn't last long at all.  The corn flakes were nice and crunchy and the fish was so tender.  We used grouper, but you could use any nice flaky fish for this.  Totally going into the fish rotation!

4 (6-ounce) grouper or other firm white fish fillets
1/2 teaspoon ground red pepper flakes
1/4 teaspoon cumin
1 1/2 teaspoon paprika
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1/3 cup all-purpose flour
1 large egg white
3/4 cup crushed cornflakes
Vegetable cooking spray
1 Lemon, cut into wedges

  1. Preheat oven to 425°F. Spray a large baking pan with cooking spray or line with nonstick aluminum foil. Spray a rack with cooking spray.
  2. Sprinkle fish with red pepper, paprika, cumin, salt, and 1/8 teaspoon black pepper.
  3. Place flour in a shallow dish. Whisk egg white and 1 tablespoon water in a medium bowl. Place cornflake crumbs in a shallow dish. Dredge fish in flour, shake off excess, and dip in egg white mixture. Dredge in cornflakes, coating completely.
  4. Place the prepared wire rack coated with cooking spray inside the large baking pan. Arrange fish in a single layer on rack; coat top of fish lightly with cooking spray, and bake 12 to 15 minutes or until crisp and browned. Serve with side salad and lemon wedges.
recipe from Coastal Living

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