I don't know about you, but I find it challenging to cook anything elaborate during the week. I've discovered what works best for me are easy 30 minutes (or less) meals and then having enough for leftovers for the next day.
This fish recipe takes no more than 15 minutes to prepare and cook, and it tastes absolutely delicious. You can use whatever white fish you happen to have on hand. I used cod, but haddock, striped bass, sole or tilapia would all work fine as well.
Fish freezes really well too. My advice to you is to buy a few pounds of it when it's on sale (always opt for wild caught fish) and package it into portions. You can then freeze the individual portions and use them whenever you need an easy weeknight meal.
I served this with roasted cauliflower and butternut squash, but it truly goes well with anything.
Cold water fish (cod in particular) is said to reduce the risk of heart disease and heart attack due to its omega 3 acids. Cod also provides a good amount of Vitamin B12 and Selenium which are known to reduce the risk of developing certain cancers. Lastly, cod is a great source of lean protein which can aid in weight loss.
Ingredients:
1 pound white flaky fish- such as cod
1/2 cup whole wheat panko bread crumbs
zest from 1 lemon
1/8 cup grated parmesan
1 egg- beaten
salt/pepper to taste
parsley- chopped (optional)
lemon slices (optional)
Directions:
1) Pat fish dry with paper towels. Sprinkle each side with salt and pepper.
2) Combine bread crumbs, lemon zest, Parmesan, and salt/pepper in one bowl.
3) Dredge fish in beaten egg then in bread crumb mixture.
4) Heat a pan over medium high heat.
5) Cook fish on each side for 3-4 minutes or until cooked through.
6) To serve top with lemon slices and parsley.
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