|nutritional information (per serving)|
View full nutritional information
Hide full nutritional information
|amount per serving|
|% Daily Value*|
|Saturated Fat 3g||14%|
|dietary fiber 7g||25%|
|total sugar 7g|
|Vitamin C 93 mg||465%|
|Calcium 163 mg||13%|
|iron 4 mg||24%|
|Potassium 977 mg||21%|
|*The % Daily Value (DV) indicates how much a nutrient in a food serving contributes to a daily diet. 2,000 calories per day is used for general nutritional advice.|
(Nutritional information is calculated using an ingredient database and should be considered an estimate.)
If you love fried fish but would rather not deal with the oil and hassle of frying, this delicious Baked Haddock with Crispy Panko Crust is the recipe for you. If you can't find haddock, other mild white fish such as cod and catfish also work well in this recipe.
Serve the fillets with lemon wedges or a homemade tartar sauce or tartar sauce and add baked fries or hash browns for a filling meal. For a lighter dinner, serve the fish fillets on a bed of arugula or with plain steamed vegetables. Or stuff the fillets into rolls with all the trimmings for a wonderful fish sandwich. So many possibilities!
Make it a one-pan meal
If you want to bring your veggies in And Making sure the fish doesn't stick to the pan, place the fillets on a single layer of vegetables, which you drizzle with oil and season with salt, pepper, and other spices of your choice. Make sure they're quick-cooking veggies like onions, zucchini, pencil-thin asparagus, or chopped kale. Thinly slice the onions and courgettes, no more than 3mm thick (slicing on a mandolin can help, but a nice sharp knife will do just fine).
What is haddock?
Haddock is a bottom-feeding, solid saltwater fish most closely comparable to cod. It has a more tender texture, less fat and a slightly stronger flavor than cod, but is still quite mild. Like cod, haddock is commonly used in baking, grilling, and frying due to its robust flakes. You can even put it in soups like fish soup and it will keep its shape.
How to buy delicious – and sustainable – haddock
When buying haddock, look for firm, white fillets with no blemishes. The fish should smell like the sea – not overtly “fishy”. Frozen haddock fillets are also great for this recipe. Whether you're using fresh or frozen fillets, try to choose fillets that are all roughly the same size and thickness so they cook at the same speed.
With sustainability in mind, Monterey Bay Aquarium's Seafood Watch recommends choosing US-caught haddock and looking for fish that are certified by the Marine Stewardship Council. A good sustainable substitute for haddock is wild-caught Pacific cod (also marketed as Alaskan cod), which would work great in this recipe.
- Prepare fillets for sandwiches: If you want to use the baked fillets for sandwiches, simply cut them into bun-sized portions before brushing them with the crumbs. Serve the fillets in toasted buns with potato chips or french fries.
- Use panko: Panko is a special brand of Japanese breadcrumbs and makes a wonderfully light and crunchy breading. If you prefer a finer coating, grind the panko crumbs a few times in a food processor or use regular breadcrumbs.
- Keep an eye on salt: This recipe calls for homemade Creole seasonings, but feel free to use your favorite store-bought variety. If the mixture you are using is very salty, omit or reduce additional salt when seasoning the fish.
- Oil the baking sheet: To ensure the fish doesn't stick to the baking sheet, grease the pan well with oil or cooking spray.
- Follow the 10 minute rule: If you are using a different type of fish with thicker fillets (e.g. catfish) and are unsure how long to cook the fillets, you can use the 10 minute rule. Measure each fillet at the thickest point, then bake for 10 minutes for each inch. So a fillet that measures 1 1/2 inches at the thickest point would be baked at 450 F for 15 minutes.
- Learn how to test doneness: To test the doneness of a piece of fish, insert a fork into the center of the thickest fillet. Turn and lift. The center fish should flake off easily and appear opaque. To be absolutely sure your fish is done, use an instant read thermometer, which should read 145 F at the thickest part of the fillet.
Click play to see how this Panko Crusted Oven Fried Haddock recipe is put together
“This recipe was a breeze to put together and made for an easy, delicious weeknight meal. The seasoning was perfect and panko was a great alternative to standard breading. It really didn't need any sauce; a squeeze of lemon juice brightened it up.” If you can't find haddock, you can use cod or catfish. —Colleen Graham
cooking sprayor oil for the baking sheet
4 (6 ounces) haddock filletsthawed if frozen
Kosher salt, taste good
Freshly ground black pepper, taste good
1/4 Cup all purpose flour
1 1/2 cups Panko bread crumbs
3 tablespoon finely chopped fresh Parsely
2 large eggs
3 tablespoon mayonnaise
1 1/2 teaspoon Creole spice, or a similar seasoning salt mixture
lemon wedges, To serve
Gather the ingredients.
Preheat the oven to 425 F. Line a rimmed baking sheet with foil. Spray the foil with non-stick cooking spray or brush lightly with oil.
Lightly sprinkle the fish fillets all over with salt and pepper. Remember: If your Creole seasoning (or other seasoning mix) is already quite salty, you can omit or reduce the salt at this step. If necessary, you can always salt at the end.
Place the flour in a wide, shallow bowl. In another wide, shallow bowl, combine the panko crumbs and parsley. In a third bowl, whisk the eggs with the mayonnaise and Creole seasonings. You'll need to stir for a minute or two to make sure the mayonnaise doesn't leave any lumps.
Dip a fillet in flour and coat thoroughly with it.
Then dip the fillet in the egg mixture, turning to coat both sides.
Then roll the fillet in the panko crumb mixture and press down lightly so that the crumbs stick to the fish better. Repeat with the remaining fillets.
Arrange the fish in the prepared baking dish. For cuts with a long, thin “tail,” tuck the thin pieces under the fillet. They should be an even thickness so they cook evenly.
Bake the fish until the breading is lightly browned and the fish is tender and easily flaked with a fork, about 18 to 22 minutes. Baking time depends on thickness, so adjust for very thin or thick fillets.
Serve with lemon wedges and your choice of seafood sauce, such as homemade tartar sauce or tartar sauce. Enjoy.
- If you're looking for a buttery twist, substitute 1 1/2 cups shredded Ritz crackers or similar butter crackers for the panko.