Friday, July 15, 2011

Oven-Fried Fish

The other day, someone at work asked me if Luby's was healthy and a few days later I was in another conversation about Luby's with someone else...weird, right?  Well, ever since then I have had Luby's fried fish on the brain...the only reason anyone goes there!  That and the desserts.  So, this is my attempt at recreating a healthier version, and I think it was fairly successful.  I think I used a little too much Italian seasoning, but other that that it was great!

The best part about it is that it is much improved nutritionally.  1 filet of Luby's fried fish will cost you about 400 calories and 20 grams of fat.  My version was about 150 calories and no fat...except for maybe a trivial amount from cooking spray.  I chose to use Italian seasoning, paprika and garlic salt to season mine, but whatever you have will work.  Next time I think I will try ranch powder, and if I liked spicy things I would try a Cajun seasoning...but I'm a wimp.  This doesn't really take any precise measuring so I just eye-balled everything.

Two 4 oz (roughly checkbook sized) tilapia filets
1/2 - 1 cup whole wheat flour
1-2 tsp Italian seasoning
1 tsp paprika
1 tsp garlic salt
1/2 - 1 cup skim milk
1/2 - 1 cup Panko Japanese bread crumbs
cooking spray

Preheat oven to 400.  Start by preparing 3 bowls to dredge your fish in.  As someone who is not experienced in frying things, the order of this seemed off to me, but everything I read said flour, milk/egg, breadcrumbs.  I chose to use whole wheat flour (more fiber & protein) and skim milk (no fat) to coat my fish.  So anyways,  in first bowl - flour and seasonings.  Second bowl - milk.  Third bowl - bread crumbs.

Then dip your fish into each bowl, coating thoroughly.  Flour, milk, bread crumbs.  I didn't take pictures of the whole process because I didn't have enough hands!

Place on baking sheet coated with cooking spray.

Bake for 20-25 minutes.  I put my oven on broil for the last 3-5 minutes to brown the tops a little more, but not necessary.  The fish is done when it is white all the way through and flakes easily.

I promise to work on my food photography someday.  We served this up with some of Barry's specialty - mac and cheese - and some steamed broccoli...which Cora enjoyed for dinner last night too!

Have a good weekend...we are very excited to spend our weekend at home doing NOTHING!  Baby B update coming soon!


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