TASTE
Forget frying; use crackers for crunch
| • | A top chef returns |
By Kathy Manweiler
McClatchy-Tribune News Service
Raise your hand if you eat fish twice a week.
That's what the government and dietitians recommend, but most people consume only about 3 ounces of fish a week, according to a report by researcher The NPD Group.
Not only is fish a great source of protein and heart-healthy omega-3s, it packs fewer calories and less fat than beef or chicken.
A 6-ounce serving of cod contains 138 calories and 1.2 fat grams, while a 6-ounce skinless chicken breast has 186 calories and 2.4 fat grams and the same amount of 90 percent lean ground beef has 294 calories and 18 fat grams.
Thinking about warming up your frying pan? Don't. Experts say frying fish appears to cancel out any health benefits, but that doesn't mean you have to give up crunch and flavor.
This recipe, which is suitable for any mild white-fleshed fish, is topped with a tasty sauce and buttery crackers.
I lightened this dish up by using reduced-fat crackers and light mayonnaise. Your taste buds won't know the difference, but you'll trim 198 calories and 27.6 fat grams from the original recipe.
If you eat this fish instead of a similar-size serving of batter-fried fish, you'll save about 270 calories and 26 fat grams.
BAKED FISH WITH CRUNCHY LEMON-HERB TOPPING
Adjust an oven rack to the middle position and preheat the oven to 450 degrees. Lightly spray a rimmed baking sheet with nonstick spray oil.
In a medium bowl, combine the cracker crumbs and 1 tablespoon of the parsley, dill or basil. Set aside.
In a separate small bowl, combine the remaining 1 tablespoon parsley, dill or basil with the light mayonnaise, garlic, and lemon zest and juice. Set aside.
Season the fish fillets with salt and pepper to taste. Place on the baking sheet, spacing the pieces about 1/2 inch apart. Brush the tops and sides of the fish with the mayonnaise mixture, then press the cracker crumbs into the mayonnaise.
Bake for 8 to 15 minutes, or until the crumbs are golden brown and the fish flakes apart when gently prodded with a paring knife. If the cracker crumbs brown before the fish is done cooking, cover fish with aluminum foil. Serve hot with lemon wedges.
Serves 5.
*If the cracker crumbs are smaller than pea size, they will not become crunchy in the oven.
Adapted from a recipe of "The Best of America's Test Kitchen 2007"
