*LOW CARB - LEAVE OFF PANKO BREADCRUMBS & USE JUST PECANS

 

Baked FISH FILETS w/ PECAN & PANKO CRUST

Table of Contents: SEAFOOD/FISH

 

 

This recipe of mine was featured in the November 2011 issue of the online fishing magazine, Crappie NOW Online Magazine.  Fishermen, check out this state-of-the-art magazine!

 

8 oz. fish filets

¼ tsp. salt, plus extra to sprinkle filets

1/8 tsp. freshly ground black pepper, plus extra to sprinkle filets

¼ cup pecan pieces

½ cup panko breadcrumbs  (Japanese breadcrumbs, available in most groceries)

4 T. butter or margarine, melted

2 tsp. lemon juice

1 large egg, well-beaten

Paprika for garnish

Fresh or dried flat-leaf parsley for garnish

Fresh lemon slices

 

 


 

 

 

 

Preheat oven to 350 degrees.   Lightly sprinkle both sides of the fish filets with the extra salt & pepper.

 

Use a food processor or a nut grinder to process the pecan pieces into a coarse-meal texture that is slightly finer than the panko breadcrumbs.

 

In a shallow bowl, mix the processed pecans, panko breadcrumbs, & the 1/8 tsp. pepper to blend.

 

In another shallow bowl, add the melted butter, lemon juice, and the ¼ tsp. salt: stir to blend.  Reserve any of this mixture not used for later, to baste the filets while cooking.

 

Dredge to coat the fish filets in the mixture; then dredge to coat the filets in the beaten egg.

 

Place the filets into the panko mixture and gently toss to coat filets.  Some of the panko mixture will not stick; it will be used later.

 

Place the filets into a spray-oiled baking pan or iron skillet.  Evenly top the filets with the remaining panko mixture that did not stick to the filets when coating earlier.

 

Sprinkle with paprika and minced parsley for color.

 

Bake, uncovered, in the preheated oven for 10 minutes.  Baste filets with any reserved butter mixture.

 

After this cooking time, change the oven setting to “Broil” at 500 degrees and move the oven rack and baking pan to the top rack slot in the oven.  Broil filets for about 3 minutes.  Watch carefully for top browning.  Check filets for doneness.  Cooked fish will be “flaky” and white in color when it is checked with a fork.  Serve with lemon slices.  Serves 2.

 

Japanese-style panko breadcrumbs seem to be becoming more popular every day.  They are totally different from any other breadcrumbs.  They are extremely light and crispy adding a great crunch texture to the outside and/or inside of foods.

Panko breadcrumbs are made from a Japanese recipe for a specialty bread that is cooked using an electric current rather than cooked in traditional heated ovens.  The bread does not form a crust and it must naturally dry for 18 hours before being ground into crumbs.  It is then “screened” for crumb thickness and package accordingly.  Large crumb-size is ideal for frying onion rings while medium crumb-size is used for crab cakes.  If you have a size choice at your supermarket, go for it!  Otherwise select a favorite brand, and it should be perfectly delicious since the breadcrumb size is not usually critical.

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