「酥炸」鱸魚柳 Baked Panko-Crusted Seabass Fillet

Love fish and chips but I seldom have it at restaurants. My number one concern is the quality of the oil, secondly, the calories of oil absorbed by the batter and the potatoes. So, why don't I cook it at home?!

The fish fillet was baked instead of fried, with a sauce made with low-fat Greek yogurt, fresh herbs, spices and olive oil, while the new potatoes were pan-fried and tossed with homemade pesto...they were delicious with relatively healthy fats, which make me guilt-free when enjoying my meal ^_^


For the fish fillet

Ingredients

• Fish fillet, 2 pieces
• Sea salt and freshly ground black pepper
• Cake flour
• Egg, beaten, half
• Panko (Japanese bread crumbs)
• Minced garlic, 1 teaspoon (or replace with a sprinkle of garlic powder)
• Fresh lemon thyme, several sprigs, leaves only (or replace with your favorite dried herb)
• Fresh Italian parsley, 2 sprigs, chopped (or replace with your favorite dried herb) 

Method:

1. In a frying pan, brown panko with a drizzle of oil on low heat. When its slightly browned, add the minced garlic and herbs, keep stirring for even browning. Remove the panko mixture from heat when golden browned. Set aside.
2. Preheat oven to 200℃.
3. Pat dry the fillet. Season with sea salt and black pepper.
4. Coat the fillet lightly with cake flour. Dip the fillet in the egg, then coat them with panko mixture.
5. Put the fillet into the oven and bake for 12-15 minutes depending on the size and thickness of the fish.

For the pan-fried new potatoes tossed with homemade pesto

1. Boil some water in a saucepan. 
2. Add a pinch of salt and add the whole new potatoes. Cook for 10-15 minutes until cooked through. Allow the potatoes to steam-dry until they are not boiling hot.
3. Cut the potatoes into wedges. Pan-fried until golden brown and remove from heat.
4. Toss with homemade pesto. Here is the link for my homemade pesto recipe: http://patscookingjournal.blogspot.hk/2015/03/basil-pesto.html

For the Greek yoghurt sauce

I don't have any measurement for my sauce...as always ^_< and I always make extra because we have salads so often. I'm going to list the ingredients I used for your reference:

1. Low-fat Greek yoghurt, a small tub
2. Extra virgin olive oil
3. Wholegrain mustard
4. Honey
5. Turmeric powder
6. Sea salt and freshly ground black pepper
7. Fresh Italian parsley, finely chopped (NEVER replace this with dried herb)
8. Fresh mint, finely chopped (NEVER replace this with dried herb)
9. Minced garlic
10. Gherkins, finely chopped
11. Capers, chopped

Just mix everything and it's done.