While not good-ole pan fried fish, this recipe produces a moist, healthy, great tasting fish with a crunchy coating. The use of croutons is the key as they are already crunchy and stay that way. Various seasonings and flavors of croutons can be used to suit your personal taste. This combination produces a delicious fried fish substitute that has little to no fat and can be used on any fish that you would normally pan or deep fry.
Ingredients
- Fresh filets of your favorite fish
- Butter flavored vegetable spray
- Plain flour
- Your favorite cajun seasoning
- Seasoned croutons (Butter/Garlic, Cheese/Garlic or other flavor)
- Egg wash (raw egg whipped with a little water)
Directions
- Place the croutons in a Ziploc bag and smash/beat with the back of a heavy wooden spoon.
- Smash the croutons well until they are the consistency of sand and small gravel; don’t smash into a fine powder.
- Lightly spray a baking pan or baking stone with the vegetable cooking spray.
- Lightly season and then dredge the filet into the flour and coat completely.
- Dip the floured filet into the egg wash and then into the crushed croutons.
- Press the crouton mash into the filet and cover both sides completely - the egg wash will help the croutons stick and cover the filet.
- Place the filet onto the baking pan and again lightly sprinkle with seasoning.
- Spray a light amount of vegetable spray onto the coated filet.
- Bake in a 350 degree oven* for about 15 minutes or until done (thinner filets will take less time). Check the thickest part of the filet with a fork, and when it easily flakes, it’s done.
*If your oven has a convection feature, this makes the fish even crunchier
