This was a really fun and tasty way to get some fish in – I’m pretty bad about remembering to defrost it and cook it, even though we both love it! This was a Cooking Light recipe, I used Mahi for the fish, and we had it with brussels sprouts.
1 pound white fish filet (we used Mahi, but any white fish would do)
1 teaspoon salt, divided
Black pepper to taste
1/3 cup cornstarch
1 tablespoon water
1 large egg
1 cup whole-wheat panko (Japanese breadcrumbs)
2 tablespoons canola oil
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.
Bake at 450° for 12 minutes or until done, turning fish after 8 minutes.