*crossposted (from awhile ago) from Seven Deadly Divas*
This is a good “weeknight” recipe – you can put the frozen fish in the fridge the night before (please put it in a bowl, so you don’t have thawing fish goo all over your fridge) and it’ll be thawed when you go to make it. Or, if you’re like me and never remember to thaw stuff out the night before, put the fish fillets in a sealed zip-top bag and put them in a sink full of cold water for 20-30 minutes.
Since it’s basically “dump stuff in pan and bake”, you don’t need to worry about a lot of prep time, and it cooks quickly. While it’s cooking, microwave some frozen veggies or toss together a salad and you’ve got a complete dinner in about 20 minutes.
- 4 Fillets of White Fish – I usually use frozen cod loins*, but tilapia or flounder work fine
- Cajun Seasoning and Salt – like Emeril’s Essence – or my personal favorite, Mo’s Mix**
- Mayonnaise – olive or canola oil mayo, if you are worried about calories, but please, no fat free
- Bread Crumbs – unseasoned
- Parmesan Cheese
- Finely Chopped Pecans – you can buy the pecan “cookie pieces” if you don’t want to chop them yourself
Aluminum foil, non-stick cooking spray, a baking pan, spatula, mixing bowl, oven.
Preheat the oven to 500 degrees Fahrenheit. Line the baking pan with foil and spray with non-stick spray.
Place the fish fillets on the foil so that they are not touching. Season with Cajun Seasoning – but be careful if you don’t like things to be too spicy. I usually start with one good pinch per fillet and go from there. Using the spatula, spread each seasoned fillet with 1-2 TBSP mayo (you don’t have to measure, 1-2 TBSP mostly means “a good spoonful”).
In a small bowl, mix about 1/2 cup each of parmesan, pecans, and breadcrumbs. Smush the breadcrumb/pecan mixture into the fish fillets. Some of it will not stick, and that’s OK.
Bake at 500F for 8-12 minutes or until the fish is done – it will be white (and not transparent) and flake easily with a fork if you try to poke at the middles. When serving, make sure that everyone gets their share of the pan-goodies. Alternately, serve the fish up in the kitchen, eat the pan-goodies with a spoon, and don’t tell anyone.
This is excellent with baked artichoke hearts or lemon and garlic brussels sprouts if you’re feeling fancy, or just some re-heated frozen broccoli or green beans. If you prefer your meals with a grain, brown rice would be a good complement, as would some (previously frozen) whole-grain rolls… but bread-making is a whole different set of posts!
*Cod loins. Heh. Heh heh.
** The Amazing Becky has found Mo’s Mix online, at a store in Missouri. I think I have to call them to order more. But still – Yay!