Low-Fat Oven-Fried Triggerfish
Baked honey cilantro lime salmon in foil is cooked to tender, flaky perfection in just 30 minutes with a flavorful garlic and honey lime glaze. And because it’s cooked in foil clean up is fast and easy as well. It’s as good, if not better, than any salmon you’ll order at your favorite restaurant. Simple ingredients too…just salmon, lime slices, butter, lime juice, honey, garlic, cilantro, salt and pepper. This could be the perfect after-work recipe for time-crunched cooks. Juice a couple of limes, throw butter in the microwave, mix, stir, pour and bake.
1 to 1-1/2 pounds fish fillets, such as triggerfish, cod, flounder or similar mild white fish, cut into 4-ounce to 6-ounce portions
Salt and freshly ground black pepper
1 cup panko bread crumbs
2 tablespoons finely chopped parsley
1/4 cup all-purpose flour
2 large eggs or 1/2 cup egg substitute
1 teaspoon Cajun or Creole seasoning
2 tablespoons mayonnaise
Lemon wedges, for serving
Heat the oven to 425 F.
Line a rimmed baking sheet with aluminum foil and then spray it with nonstick cooking spray.
Sprinkle both sides of the fish pieces with salt and freshly ground black pepper.
In a wide bowl, combine the panko crumbs and the parsley.
Put the flour in a shallow, wide bowl.
In another wide bowl, whisk the eggs or egg substitute with the Cajun seasonings and mayonnaise.
Dip the fish fillets in the plain flour, coating each piece thoroughly.
Dip the flour-coated fillets in the egg mixture and then coat them with the panko crumb mixture, pressing lightly to help crumbs adhere to the fish. Repeat with the remaining fish.
Arrange the fish on the prepared baking sheet.
Bake for about 16 to 20 minutes or until fish is cooked through and flakes easily with a fork. The time in the oven depends on thickness, so adjust for very thin or very thick fish fillets.
Serve with lemon wedges and tartar sauce or remoulade sauce.
owned and operated by Tim, Heather and Danny O’Leary.
They have supplied Central Florida restaurants and residents
with prime seafood for more than a decade.
Their commitment is to always have
only the freshest seafood for your table.
101 N. Country Club Rd.
Lake Mary, FL 32746
8780 E CR 466
The Villages, FL 32162