Baked Fish

Using a mayonnaise-based mixture as the moistening agent before breading fish is brilliant. It's quick and easy to mix up and lower in calories than other common dipping sauces like melted butter. 

**Note: This is an approved recipe for the What to Eat When plan.

Recipe from America's Test Kitchen 

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3 tbsp Unsalted butter
1 Large shallot (minced)
Salt and pepper
1 Garlic clove (minced)
1 tsp Minced fresh thyme
3/4 cup Panko bread crumbs
2 tbsp Minced fresh parsley
2 tbsp Mayonnaise
1 Large egg yolk
1/2 tsp Grated lemon zest
4 (6-8 oz) Skinless cod fillets (1 to 1 1/2-inches thick)

Adjust oven rack to middle position and heat oven to 300°F. Set wire rack inside rimmed baking sheet and spray with vegetable oil spray. Melt butter in 12-inch skillet over medium heat. Add shallot and 1/2 teaspoon salt and cook until softened, about three minutes.

Add garlic and thyme and cook until fragrant, about 30 seconds. Add panko and 1/4 teaspoon pepper and cook, stirring constantly, until evenly browned, five to seven minutes. Remove from heat and stir in parsley. Transfer panko mixture to shallow dish and let cool for 10 minutes.

Whisk mayonnaise, egg yolk, lemon zest, and 1/4 teaspoon pepper together in bowl. Pat fish dry with paper towels and season with salt and pepper.

Coat tops of fillets evenly with mayonnaise mixture. Working with one fillet at a time, dredge coated side in Panko mixture, pressing gently to adhere, and place fish crumb side up on prepared wire rack. Bake until centers are just opaque and fish registers 135°F, 30 to 40 minutes, rotating pan halfway through baking.