Panko Crusted Oven Fried Rockfish Fillets
Panko Crusted Oven Fried Rockfish FilletsGolden brown with a crunchy, crispy exterior, these panko crusted oven fried rockfish fillets are sure to please the pickiest palates.
Prep Time 10 minutes
Cook Time 8 minutes
Total Time 18 minutes
2 rockfish fillets 3/4" to 1" at their thickest point
2 TBSP of olive or coconut oil for frying
1/3 cup flour
1/2 tsp salt
1/2 tsp pepper
2 TBSP milk
1/2 cup panko bread crumbs
3 TBSP grated parmesan cheese
1 tsp of Old Bay Seasoning or Northwest Salmon Seasoning
Place a 10" oven safe skillet into the oven and preheat to 425 degrees.
Set up the dredging assembly line:
Whisk together the the flour, salt and pepper, and pour onto a large plate.
Whisk together the egg and milk in a bowl with a wide bottom.
Whisk together the panko, seasoning blend, and parmesan cheese. Pour onto a large plate.
Prep the fish:
Check the fish fillets for any bones and remove as necessary.
Dredge first first in the flour, shaking off any excess.
Dip fish into the egg mixture, allowing any excess to drip off.
Coat fish in the panko mixture and allow to rest 1 - 2 minutes.
Fry the fish:
When the oven is preheated, add the 2 tablespoons of oil to the hot pan. Allow to heat 1 minute. Carefully add fish fillets to the hot oil.
Cook for 3 - 4 minutes, then carefully flip over.
Cook an additional 3 - 4 minutes, then check with a meat thermometer for an internal temperature of at least 140 degrees.
Remove fish from the pan and allow to rest 3 - 5 minutes prior to serving.
Prep Time: 15 Minutes, Cook Time: 1 Hour 15 Minutes, Ready In: 1 Hour 30 Minutes, Servings: 5
"Zucchini halves are filled with ground beef or chicken and provolone cheese, then topped with Parmesan cheese creating stuffed zucchini boats the whole family will love."
2 cups water
1 cup brown rice
5 zucchini, halved lengthwise
10 (1 ounce) slices Provolone cheese,
1 pound ground beef or chicken breast
2 tablespoons extra-virgin olive oil
1 red onion, finely chopped
2 jalapeno peppers, seeded and chopped
1 clove garlic, chopped
1 teaspoon Worcestershire sauce
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/4 cup tomato sauce, or to taste
1 tablespoon freshly grated Parmesan
Salt and ground black pepper to taste
2 tablespoons freshly grated Parmesan
Cheese, or to taste - divided
Directions: 1. Bring the water and brown rice to a boil in a saucepan. Reduce the heat to medium-low, cover, and simmer until the rice is tender and the liquid has been absorbed, 45 to 50 minutes.
2. Preheat oven to 350 degrees F (175 degrees C). Line a baking sheet with aluminum foil.
3. Scoop the flesh from the zucchini halves using a melon baller, starting about 1/2 inch from one end, creating a 'boat'. Chop and reserve zucchini flesh. Place the zucchini boats face down onto the prepared baking sheet.
4. Bake zucchini boats in the preheated oven for 15 minutes. Flip over the halves using tongs and line each zucchini boat with 2 half-slices of provolone cheese.
5. Heat a large skillet over medium-high heat. Cook and stir ground chicken in the hot skillet until browned and crumbly, 5 to 7 minutes; drain and discard grease. Mix rice into chicken.
6. Heat olive oil in a non-stick pan over medium heat; cook and stir onion, jalapeno pepper, and zucchini flesh in the hot oil until onion is slightly softened, about 5 minutes. Add garlic, Worcestershire sauce, basil, and oregano; stir well. Mix in chicken-rice mixture, tomato sauce, 1 tablespoon Parmesan cheese, salt, and pepper. Scoop mixture into the zucchini boats; sprinkle each boat with about 1 rounded teaspoon Parmesan cheese.
7. Bake in the preheated oven until cooked through and Parmesan cheese is melted, 25 to 30 minutes.
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