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Yield: 4 to 6 servings (about 33 pieces)
Ingredients:
2 cups panko
2 12-ounce pieces of fresh or defrosted frozen cod filets
Salt & white pepper to taste
3⁄4 cup olive oil
3⁄4 cup lightly beaten egg whites (5-6 whites)
Pinch Creole Seasoning
Method:
Preheat the oven to 450 degrees F.
Place the panko on a baking sheet and toast in the oven until lightly browned, stirring occasionally, 3 to 4 minutes. Set aside to cool.
Cut the cod into 1 1⁄2 to 2-inch fingers. Lightly season with salt and pepper and set aside. Place the olive oil, egg whites and panko in separate pans and line them up next to one another in the order given. Sprinkle the Creole seasoning into the egg whites. Dredge the fish fingers in the oil first, the egg whites second and the toasted panko last. Line the fish fingers up on two separate sheet trays, placing the big pieces on one and the smaller pieces on the other.
Transfer to the oven. Cook the fingers until just firm, 8 to 9 minutes for the big pieces and 5 to 6 minutes for the small pieces.
Editor's Note: Consult Treehugger's Best of Green Winner Monterey Bay Aquarium's Endangered Seafood Guide whenever making seafood choices.
This recipe was featured on the Kiddie Cuisine Episode of Emeril Green.
Learn more about sustainable food choices with our Eat Green Guide.
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