SIMPLE MEALS FACEBOOK EXCLUSIVE RECIPE! OVEN FRIED COD LOINS by fluffychixcook Copyright © 2015 Fluffy Chix Cook. All rights reserved. Serving Size: 4oz cooked fillet, 6oz zucchini fries, 1/4c quick tartar sauce Yield: 1 serving Fish 5 ounces cod fillet, or any white fleshed fish 1/4 teaspoon granulated garlic 1/4 teaspoon dried parsley kosher salt freshly ground black pepper cayenne pepper, optional Breading 1/8 cup egg whites, about 3-4 egg whites separated 1/2 teaspoon Dijon mustard 1/4 cup Keto Crumbs - Low Carb Gluten Free Quick Tartar Sauce 3 tablespoons Creamy Ranch 1/2 teaspoon Vlassic dill relish 1/2 teaspoon capers, drained and chopped 1 teaspoon onion, finely chopped kosher salt freshly ground black pepper 1/3 lemon wedge, use about 4-5 drops then put the rest in your water 1. Preheat oven to 425°. If frozen, defrost fish in water. Then blot firmly with paper towels to dry fillets. Check for bones.Season fish with granulated garlic, paprika, cayenne, sea salt and pepper. 2. Beat egg whites with Dijon mustard until loose and frothy. You will see some bubbles! Dredge fish in egg white and coat with crumb mixture. Add more crumbs if needed. Press the crumbs into the fish. Spray with both sides with cooking spray. Place on nonstick foil lined cookie sheet pan, or spray pan with cooking spray. 3. Bake at 425° for 20-25 minutes. Flip fish once at the half-way mark. Crust should be golden and crispy and fish should “give” or separate when pressed in the middle with your finger. Cooking time will be shorter with thinner fish. If using sole or thin filets like flounder or tilapia, consider raising the oven temperature to 450° and cooking them a shorter amount of time. Serve piping hot with quick tartar sauce. Notes: I love this recipe. Having made it for years with mayo as the base for dredging, it was one of the first recipes that reassured me I could still have my comfort food without giving up everything in my new low carb life. It was so close to Mom’s recipe simply by subbing the keto crumbs for Moms usual breading. It made us happy, and satisfied the craving for Luby’s Fried Haddock. We were thrilled to use this easy, oven-fry technique on everything from fish filets to chicken fingers, chicken fried steak and pork chops in addition to seafood. And dont just limit oven frying to proteins. The oven-fry technique works great on veggies such as asparagus, baby artichokes, brussel sprouts, rutabaga strips, squash, cauliflower slices and so many more. Move over Shake ‘n’ Bake! Throw away your Fry Daddy. There’s a new boss in town and low carb RULES! Oh and to make it even easier now days? We use the Egg Whites in a carton called All Whites, nothing but egg whites and so convenient with a twist top. We also make pork rind crumbs one bag at a time in the food processor. Store the pork rind crumbs in a Mason jar in the fridge or freezer. That makes them available on short notice for any recipe calling for bread crumbs. How easy, right? Serving Ideas: Oven Fried Catfish with Healthy Tartar Sauce and Cole Slaw or Kale Salad.
Posted on: Thu, 22 Jan 2015 21:51:18 +0000
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