Fish · salad

Crispy Oven-baked Fish with Pineapple Ketchup

I love integrating fish into our weekly menu, in an effort to eat healthy. Cooking light created a recipe for crispy fish in the oven. This was a great alternative to frying and still gave a nice crunchy exterior! Don’t be afraid of the pineapple ketchup that accompanies this recipe! It’s merely a sweet and sour taste that is a nice change from tartar sauce!

We enjoyed this with potato wedges instead of fries. I also served this fresh Broccoli Salad, made from our garden-fresh broccoli! It was the perfect accompaniment!

What a Delicious meal!

Crispy fish with pineapple ketchup

Ingredients

  • Cooking spray
  • 2 cups cornflakes – I used crushed Rice Krispies and it worked great.
  • 1 teaspoon grated lemon rind
  • 1 teaspoon freshly ground black pepper, divided
  • 1 tablespoon fresh lemon juice
  • 1 large egg
  • 1 pound tilapia fillets (I used whole pieces of Polluck), cut into 4 x 1-inch pieces (about 12 pieces)
  • 1/4 teaspoon kosher salt
  • 1/2 cup cubed fresh pineapple
  • 1/3 cup reduced-sugar ketchup (such as Heinz)
  • 1 teaspoon lower-sodium soy sauce

Step 1

Preheat oven to 425°.

Step 2

Place a wire rack on a large baking sheet. Coat rack with cooking spray. Place cereal in a large zip-top bag; roll with a rolling pin until crushed. Place crushed cereal, rind, and 1/4 teaspoon pepper in a shallow dish. Combine juice and egg in a shallow dish, stirring with a whisk.

Step 3

Sprinkle fish evenly with 1/4 teaspoon pepper and salt. Dip fish in egg mixture; dredge in cereal mixture. Arrange fish on prepared rack; bake at 425° for 12 minutes or until fish flakes easily when tested with a fork.

I did not cut my fish into sticks;
I baked it as whole pieces.

Step 4

Combine remaining 1/2 teaspoon pepper, pineapple, ketchup, and soy sauce in the bowl of a mini food processor; process until smooth. Serve ketchup mixture with fish sticks. I left the fresh pineapple chunks as pieces and we loved the texture in the Ketchup!

This is a nice crispy fish with just the right amount of flavoring. I will definitely repeat this menu!

With love from my country kitchen,

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s