Tag Archives: panko

Japanese food Meat Recipes

Panko Fish

Remember when Shake ‘n Bake was the newest thing? Or those Chicken Tonight commercials? Well, frankly this post really has nothing to do with a dancing chicken… it just came to mind semi-randomly…

I’ve been experimenting with Panko (a Japanese bread-crumb like product). The texture is lighter and more airy than its western counterpart. In North America, panko is often used as tempura batter (which is different than real Japanese tempura) to create a flaky, crispy crust. And since I don’t tend to keep bread crumbs in the house, I thought panko would be a more versatile product to have in the cupboard.

Panko is available in most mainstream supermarkets now (at least, here in Toronto). It’s usually in the “ethnic” aisle, next to the noodles. I also see it freqently by the meat and fish section, next to little tubes of wasabi and jars of pickled ginger (suggestive product placement, I suppose:)

Because panko is delicately crisp, and doesn’t require a lot of oil to cook, it’s perfect for this baked fish recipe.

Ingredients:

2 tilapia fillets, cut lengthwise in half
1 cup of panko
1 tsp oregano
1 tbsp parmesan cheese
salt and pepper
1 tbsp vegetable oil
Pre-heat oven to 375 F. In a large flat-bottomed bowl or a plate, mix the panko, oregano, parmesan, salt and pepper. Drizzle the fish fillets with oil and coat all sides. Then cover each fillet in the panko mixture. (I prefer this technique over tossing in a bag, since it helps the panko stick better, while using less oil.) Lay the fillets on a baking sheet lined with parchment paper. Top with the remaining panko mixture. Bake for 10 mins, flip over, and then for 10 mins more.

This particular night, I served the fish with portuguese style rice and vegetables. I also made a lemon-dill sauce to go with it. A healthy, tasty meal!

Bento transition: For anyone interested, all the food in the picture above (on the plate), was packed into the lower container in the picture below. Exact same food, and exact same portions (About 1/2 cup of rice, 3 oz of fish, 1/2 cup of vegetables. Also in this bento: carrot sticks, pickled diakon and gherkin, 1/4 slice of swiss roll cake, 2 fingers of bosc pear, 2 cubes of cheese)