Ingredients: |
Ingredients: Sauce:
Non-fat cooking spray
2 large red bell peppers, seeded and skinned, cut into 4 large pieces
2 large garlic cloves
Kosher or sea salt
Fresh ground black pepper
1 Tbsp. light mayonnaise
Fish:
1 lb. cod filet, skin and bones removed, cut into 4 large pieces
1/2 c. all-purpose flour
Approximately 1 1/2 tsp. kosher salt
Approximately 1/4 tsp. fresh ground black pepper
1/4 - 1/3 tsp. cayenne pepper (depending on your desired level of spiciness)
1/3 c. egg beaters
3/4 c. Panko bread crumbs
2 Tbsp. fresh parsley, finely chopped
Zest from 1 lemon
3 Tbsp. extra virgin olive oil
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Directions: |
Directions:Sauce:
Preheat the oven to broil
Cover a sheet pan with tin foil and coat lightly with Pam Cooking Spray
Layer bell pepper pieces and garlic cloves on sheet pan
Spray peppers lightly with Pam and season generously with salt and pepper
Place baking sheet with peppers and garlic on middle rack in the oven
Broil garlic until cloves are soft (keeping a close eye to prevent them form burning)
Broil red peppers on one side until charred
Flip pieces over and broil other side until charred
The garlic will cook much faster than the peppers and will need to be removed sooner and set aside
Once peppers are cooked, immediately place in a bowl and cover with saran wrap until cooled
Once they are cool enough to handle, using your hands, remove the skins and discard
Then place cooled, roasted red pepper slices, garlic cloves and mayonnaise in a food processor and blend until slightly chunky
Season to taste with salt and pepper
Set sauce aside in the refrigerator until ready to use
Sauce is best if prepared one day ahead of time and stored in the refrigerator to allow flavors to blend.
Fish:
Allow cold fish to get to sit at room temperature for approximately 10 - 20 minutes (you want the fish to be slightly cool or room temperature, never ice cold)
Pat filets with a paper towel until completely dried (this ensures that the fish fry correctly and get a crispy exterior)
Set up three pie plates
In first pie dish, combine flour, cayenne pepper, and a generous amount of salt and pepper
Taste to check for seasoning, adding more if necessary (the seasoning will decrease in strength once it’s on the fish so it’s better to over season than under season)
In the second pie plate, beat egg beaters with a whisk and set aside
In the last pie plate, combine panko bread crumbs, zest from one lemon and 2 Tbsp. fresh parsley until combined
Place a large frying pan over medium-high heat
Add olive oil and allow to heat up
Carefully dip fish filets one at a time into the seasoned flour, then into the egg beaters and lastly into the panko mixture, making sure that the fish is entirely coated in the bread crumbs
Once oil is hot enough, gently place each coated fish into the pan (it should sizzle)
Allow the fish to cook without disturbing it, approximately 3 1/2 - 4 minutes per side or until golden brown on both sides
If pan dries out, add a little more olive oil
Gently remove from the pan
Serve fish with the roasted red pepper sauce |
This recipe for Panko Fried Cod with Roasted Red Pepper Sauce is from