LEMON-HERB BAKED WHITEFISH

Mr. P and I used to go out to dinner around 8pm (or later) on weekends. It was our time out and we enjoyed dining after the crowds had died down. With kids, things swing completely the other way – you want to go out to dinner really early, beat the crowds, and get your little one to bed on time. My, my, my how things have changed…

Last weekend, we went out with another family…at 4pm. Super early dinner! Mr. P and I hadn’t worked up an appetite for dinner so we simply went for a drink and some good comapny. Our friend informed us at dinner that night that he had given up drinking for Lent and 4 days in, he was already struggling with his decision.

While Lent is a time many reflect on their faith it is also the time of year that brings much deserved attention to one of my most favorite good-for-you protein sources: fish!

In our cafeteria at work, we are sure to prepare a fish entrée each Friday during the Lent season as it is commonly requested. We try to switch it up between hearty, rich salmon and blank slate whitefish selections such as tilapia, cod, and Pollock.

Preparing fish and seafood at home can be incredibly quick and easy, even if you’re short on time or aren’t as experienced with cooking seafood. Most Americans are falling short of the recommendation to eat at least 2 servings of seafood each week. How does your seafood consumption compare?

Using spices and herbs can create seafood recipes packed with flavor and light on calories. Fish Friday, anyone?

This simple recipe combines a lemon and herb olive oil base with an herbed breadcrumb coating using McCormick spices such as basil, thyme, garlic powder, and oregano, that bakes to a golden brown and provides a little textured crunch to accompany the Italian spices and zesty lemon. Mr. Prevention bit into this Lemon-Herb Baked Whitefish, immediately commented on both the lemon and herb flavors, and proceeded to polish off 2 more pieces of fish. I’d say it was a recipe success!

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LEMON-HERB BAKED WHITEFISH

Author: Nicole Morrissey

Prep time:  10 mins

Cook time:  12 mins

Total time:  22 mins

Serves: 4 servings

 

INGREDIENTS

• ½ cup panko breadcrumbs
• ¼ tsp black pepper
• 1 tsp dried oregano, divided
• ½ tsp garlic powder, divided
• ¾ tsp dried basil, divided
• ½ tsp dried thyme, divided
• 2 Tbsp olive oil
• 2 Tbsp fresh lemon juice
• ¼ tsp salt
• 1 lb skinless whitefish (pollock, cod, tilapia, etc.)
• olive oil spray

INSTRUCTIONS

1. Preheat oven to 400 degrees F.
2. In the bowl of a food processor or mini food prep/food chopper, combine the panko, black pepper, ½ teaspoon dried oregano, ¼ teaspoon garlic powder, ½ teaspoon dried basil, and ¼ teaspoon dried thyme; pulse several times to combine; transfer breadcrumbs to a shallow bowl.
3. Whisk together remaining ½ teaspoon dried oregano, ¼ teaspoon garlic powder, ¼ teaspoon dried basil, and ¼ teaspoon dried thyme, along with the olive oil, lemon juice, and salt; transfer to a shallow bowl.
4. Working one at a time, coat the fish in the lemon and olive oil mixture before dredging in the panko and placing each piece on a nonstick baking sheet. Repeat with remaining fish and mist lightly with olive oil spray. Bake fish for 10-14 minutes, depending on its thickness, until done and breadcrumbs are beginning to brown. Serve immediately.