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 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,
