Tuesday, June 29, 2010

Pecan Breaded & Baked Haddock

Pecan Breaded & Baked Haddock
This is a healthier version of Crumbed/Breaded Fish

Prep time: 10 minutes
Fridge time: 20 minutes
Bake time: 10-20 minutes (depending on the thickness of the fish – don’t overcook)
Serves 4

Olive oil to grease the pan and drizzle over the fish before baking
1 lb/450g haddock or other fleshy white fish
Dijon or honey Dijon mustard to slather on fish before “breading”
¾ cup toasted pecans, finely chopped
½ - ¾ cup Panko crumbs (Japanese breadcrumbs)


1. Preheat the oven to 375°F/190°C and prepare a rimmed baking sheet. I cover with foil for easy clean up and then spread a thin layer of olive oil over the surface so the fillets won’t stick.

2. To toast the pecans, heat a non stick pan over medium heat and add the pecan halves or pieces in one layer. Cook for a few minutes, until the nuts start to brown and give off a lovely toasty aroma.

3. Finely chop the nuts and allow to cool for a few minutes. Combine with an equal amount of bread crumbs, mix well and set aside.

4. To prepare the fish, rinse fillets and pat dry. If the fillets are large, cut them in half across. Place a piece of parchment paper on a baking sheet or large plate. The fillets should be in one layer or the coating will stick together, rather than to the fillets.

5. Slather one side of the fish with spicy mustard of your choice and top with breading mixture. Completely cover the surface and pat firmly so that the breading will stick to the mustard. Place breaded side down on parchment and repeat slathering of mustard and topping with breading.

6. Place the tray/plate into the fridge for 10 -20 minutes to “set” the crust.

7. Using a spatula, carefully transfer the breaded fillets to the prepared oven pan. Drizzle the top of the fish with some olive oil and bake uncovered for 8-10 minutes. Gently flip and drizzle with a little more olive oil. Cook until the fish is white and flakes easily. The timing will depend on the thickness of the fish. If you want it more golden, place the baking sheet under the broiler for a couple of minutes. Don’t allow the fish to dry out, though.
Served here with Risi e Bisi Couscous

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