North Atlantic Haddock rates among the healthiest of fish to eat because of its low calorie, high protein and low mercury content. Three ounces of this beautiful fish has only 77 calories and 17 grams of protein making it perfect for those looking for a healthy, nutritious and lean supper option! Haddock has a slightly sweet taste and fine texture that makes it perfect for this healthy whole wheat panko crusted oven fried recipe!
- 1 1⁄2 pounds Bolton Foods North Atlantic Haddock Fillets (EST. 4-5 filets )
- 1⁄2 Cup All purpose Flour
- 1 1⁄2 cup Whole Wheat Panko Crumbs
- 2 Large Eggs
- 3 Tablespoon of Mayonnaise
- 3 Tablespoon of Chopped Fresh Parsley
- 1 1⁄2 Tablespoon of Cajun seasoning or similar seasoning
- Fresh Cracked Pepper, Salt
- 1 Lemon, cut into wedges for serving
Preheat your oven to 425 degrees. Line a large rimmed baking sheet with parchment paper and spray with nonstick cooking spray, or brush lightly with canola/vegetable oil.
Sprinkle your thawed, and patted dry haddock filets with salt and fresh cracked pepper. Into the first of 3 shallow bowls put all purpose flour, in the second combine whole wheat panko crumbs and fresh chopped parsley and finally into the third shallow dish whisk 2 whole eggs with 2 tablespoons of mayonnaise and cajun seasoning. Next, dip a piece of your beautiful haddock into your flour dish, coating lightly but thoroughly ; proceed to dunk the fillet into your whisked egg, mayonnaise and cajun seasoning mixture coating both sides, lastly, roll the fish fillet into the panko mixture, pressing lightly to help crumbs adhere to your fillet, and place on lightly oiled, lined baking tray. Repeat with remaining filets and ensure you place them as far apart as possible from one another for even cooking.
Bake filets in a preheated 425 degree oven for 18-22 minutes. The baking time depends on the thickness of your filets, so you may have to adjust your cooking time, to test a fillet for doneness, insert a fork into the center of the thickest filet; it should flake easily and appear opaque. Serve topped with a lemon wedge alongside spring salad for a healthy and delicious mid week meal. Enjoy!