Usually we just bake or grill our fish but I wanted something crispy, something I could coat with tartar sauce (what? It’s a weakness and you’ll never take it from me!) and still have a good crunch on the outside but a soft, moist fish inside. I use Swai because it’s my favorite white fish: it’s light in taste and texture, doesn’t fall apart easily, and is not “fishy” at all. It works great on picking up whatever flavors you’re cooking with. In this case, I wanted something savory and hearty. You could use whatever white fish you prefer.
Crispy Grain-Free Oven Swai
What you need:
- 2 large fish fillets
- 2 eggs, beaten
- 1 cup milk (optional, see instructions)
- 1/4 c. nut meal (I used pecan)
- 1/2 c. slivered almonds, pulsed in blender (I like the larger pieces of almond on the fish, but you could use almond meal)
- 1/8 c. flax meal (optional)
- 1/4 c. grated Parmesan
- 1/2 tsp onion powder
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp parsley
What you do:
- Optional: This is is you’re using a “fishy” fish, like flounder. Soak fish in milk for 1 hour prior to making. So not leave overnight as the lactic acid in the milk can cause the connective tissues to break down and your fish can fall apart. This soaking helps mild the fish out.
- Dry thoroughly with paper towel.
- Mix all dry ingredients on plate.
- Dip fish into eggs and coat thoroughly.
- Place onto plate of “breadcrumbs” and press down on each side, coating the fish.
- Repeat for each piece of fish.
- Cook on a wire rack (I use my roasting pan) for 15-20 minutes at 350. The wire rack helps both sides brown without flipping. I don’t recommend cooking on a sheet with parchment or foil because any juices that leak from the fish will make the nut meal wet and moist and it won’t crisp up properly. If you do this method, just flip the fish every 5 minutes or so to avoid this problem.