So..... after pigging out on all that Super Bowl food, it's time to get back to eating healthy again, right? Right. (At least until Valentine's Day.) I love this fish recipe. It is so flavorful and so quick to make - it's an easy weeknight dinner entree. Don't be scared off by the red pepper - you can cut back to a 1/2 tsp. if you prefer. But honestly, that 1 tsp. mixed with the salt and all that Parmesan really is the perfect balance. Serve it with tartar sauce on the side, and the creamy tartar will cool any bit of heat you get from the fish. My son and I love this fish served with a Caesar salad. I used fresh Alaskan Cod fillets (because they were on sale), but use whatever mild fish you prefer.
Here's what you need:
- 1-1/2 lbs. mild-flavored fish fillets (Cod, Haddock, Catfish, etc.)
- 1 c. grated Parmesan cheese
- 1/4 c. all-purpose flour
- 1 tsp. crushed red pepper flakes
- 3/4 tsp. salt
- 2 egg whites
- 2 tbsp. low-fat milk
In a shallow dish, combine the Parmesan, flour, crushed red pepper flakes, and salt. In a shallow bowl, combine the the egg whites and milk. Organize your dishes so that you have your fish, then your egg white bowl, then your Parmesan mixture, then your baking dish.
Working with one fillet at a time, dip into the egg white mixture so the fillet is thoroughly moistened. Next dip into the Parmesan mixture and coat the entire fillet. Place the coated fillets on the greased baking dish.
When all the fillets are coated and ready to go on the baking pan, spray the tops of them lightly with cooking spray.
Bake at 400 degrees for about 20 minutes (depending on how thick your fillets are), or until the fish flakes easily with a fork. This should give you about 3 large fillets, or 4 smaller fillets. Either way, it should be enough to serve 4 people.