Posted at: 04/22/2013 5:06 PM
From Rachael Ray - Oven-Fried Fish With Not-So-Mushy Spring Peas
Baking fish with breadcrumb coating is as tasty as fried without the calories. Peas with fresh herbs are a pleasing side.
- 1 1/2 cups panko breadcrumbs
- 6 tablespoons butter, 4 tablespoons melted
- A couple tablespoons chopped fresh thyme
- A couple tablespoons finely chopped chives
- 1 tablespoon Old Bay Seasoning or Szeged fish rub (about a palmful)
- 1 tablespoon onion powder (about a palmful)
- 1 tablespoon garlic powder (about a palmful)
- 1 lemon or lime, zested
- 1 1/2 - 2 pounds cod from the thickest part of the fillet--cut into 8 rectangles, rinsed and dried
- Salt and pepper
- 2 extra-large egg whites
- 1 cup packed flat-leaf parsley
- 1/2 cup packed fresh mint leaves
- 3 cups fresh or thawed frozen organic peas, gently dried on a towel
- 1 tablespoon extra virgin olive oil (EVOO)
- 2 large shallots, finely chopped
- 2 cups chicken stock
- Malt vinegar, for serving
Position a rack in the middle of the oven and preheat to 400°. Position a rack on a baking sheet. In a shallow dish, toss the panko with the melted butter. Season with the thyme, chives, Old Bay, onion powder, garlic powder and citrus zest.
Season the fish with salt. place the egg whites in another shallow dish and beat until frothy. Coat the fish in the egg whites, then gently press into the panko mixture to coat evenly. Place on the rack-lined baking sheet. Bake the fish until the breading is a deep golden-brown, about 20 minutes.
Meanwhile, using a food processor, chop the parsley and mint. Scrape the herbs into a dish and return the processor bowl (do not rinse). Pulse the peas until coarsely chopped.
In a large skillet, heat the EVOO with the remaining 2 tbsp. butter over medium heat. Add the shallots and cook for 5 minutes. Add the stock and the peas and cook over medium-high heat for about 10 minutes for fresh peas, 4 minutes for frozen. Season with salt, pepper and the herbs.
Spoon the peas onto plates and top with the fish. Douse with vinegar.