Did you know that corn flakes, the classic breakfast cereals, can also be transformed into an exquisite and light breading for fish? With a little imagination, in the kitchen it is possible to create real delicious refinements, like the dish I propose today: crispy baked fish. It is a light and inviting second course, which will tempt even the most palates. I have devised an alternative, and naturally healthy, way to prepare fish, so that even the little ones can appreciate it.
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Identity Card of the Recipe
- 157 KCal Calories per serving
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Ingrediants
- Gluten-free product: 50 g of corn flakes
- untreated lemon juice
- 2 tablespoons (20 ml) of extra virgin olive oil
- q.s. of pepper
- 400 g of perch
- a sprig of parsley
- q.s. of salt
- a sprig of thyme
- 1 cup (about 50 ml) of dry white wine
Materials Needed
- 1 pan for marinating
- 1 pan to cook the fish
- 1 cutting board for food
- 1 rolling pin to mash the corn flakes
- 1 nylon bag for corn flakes
- Baking paper
- 1 knife
Preparation
- Prepare the marinade for the fish: in a baking dish, crush the juice of half a lemon, add two tablespoons of extra virgin olive oil, a cup of dry white wine, chopped parsley and, if you like, even the thyme.
- Dip the fish fillet cleaned and deprived of the bones; turn the fish a couple of times and leave it to marinate for 30-40 minutes.
- Meanwhile, prepare the breading for the fish. In a nylon bag, place 30-50 g of corn flakes. With a rolling pin, press the flakes coarsely, avoiding reducing them to powder. Then pour the breading into a plate.
- After the necessary time, remove the fish from the marinade and pass it several times in the breading prepared with coarsely crumbled cereals.
Personal-Cooker's advice
Since there is no egg, the breading will not remain perfectly "glued" to the fish. For this, it is advisable to pass the fillet into the breading and promote adhesion by pressing well with your hands.- After this operation, transfer the fish fillet to a baking dish, previously lined with baking paper to avoid greasing it with oil. Crumble a part of the remaining cereal breading directly on the fish.
- Drizzle the fish with 2-3 tablespoons of the marinade.
- Bake at 180 ° C for 20-30 minutes, until the breading has reached an amber color.
Tip: when to remove the fish from the oven?
The cooking time in the oven depends on the size of the chosen fish fillet. For example, while a 400 gram perch generally takes 25 minutes, smaller fillets (e.g. cod fillet) only take 15.
In general, the fish should be removed from the oven when a golden crust forms on its surface and you can smell a pleasant aromatic scent of fish.Alice's comment - PersonalCooker
Crispy baked fish covered with corn flakes is an excellent and tasty alternative to fried fish: precisely because of the particular crunchiness made by the breading, the dish will undoubtedly be appreciated even by children who may not particularly like fish.Nutritional values and Health Comment on the recipe
The crispy baked fish is a second course that contains a small percentage of carbohydrates deriving from corn flakes but with an insufficient amount of dietary fiber to reach the minimum recommended intake. The energy density is moderate and allows you to use portions that easily reach 200g; lipids are scarce as well as total cholesterol.
