Monday, July 29, 2013

Spicy Panko Crumbed Fish

If you live in NZ you might want to know that Forest and Bird have recently released their updated Best Fish Guide. If you haven't heard of it, what the guide does is it ranks seafood species according to their ecological sustainability. Basically it's a tool to help us make more informed choices when buying seafood, whether from a shop or dining out.

As most of us in New Zealand live near the ocean we have a close relationship with the marine environment, it's part of our  culture and cuisine. So it's important that we protect it. However,  I realise that our choices will be influenced by other factors such as taste or economics. But it's good if we are informed about our seafood choices, and do our part when we are able. The Best Fish Guide is an easy way for us to keep informed, and lets us do our little bit to help if we so choose. There are easy options to get it as a phone app or print it out as a wallet guide. Check it out here: Best Fish Guide

So for today's recipe of spicy panko crumbed fish I chose to use red gurnard which falls in the middle of the range of sustainability, but other species would work well too.

I came up with this recipe because I'd been experimenting with different kinds of flavoured crumb combinations and this version was my favourite invention. It's spicy but not hot and is so quick and simple to make. I love the combination of the herbs and spices and the little kick of the cayenne. But you could use whatever other herbs or spices that you love. The use of panko crumbs means it has a great crunch factor. But you could even up the crunch if you chose to fry them instead of baking them. You can can also cut the fish fillets into bite sized pieces if you want to use them as a snack, or leave the fillets whole if you want to serve it as a main. The world's your oyster.

Edit: Forest and Bird ran a Best Fish Guide Home Cook Recipe Competition so I entered this recipe, and just found out I won 3rd place! I won a signed copy of 'Hunger For The Wild' and my recipe will feature on the Forest and Bird website and on the Best Fish Guide phone ap. I was told that the judge, Steve Logan, said "Nice crunchy tasty coating can really lift the most humble fish fillet as well as delicious gurnard. A healthy low fat option, and great photo.” So happy my humble recipe got a placing. Check out the amazing winning recipes here.

Spicy Panko Crumbed Fish


4 x fish fillets (I used Gurnard)
2 heaped tablespoons dijon mustard
1 cup panko (Japanese bread crumbs)
2 tablespoons olive oil
1 teaspoon dried dill
1 teaspoon dried marjoram
1 teaspoon paprika
1/2 teaspoon cayenne pepper
3/4 tsp salt


Preheat your oven to 210 Celsius/ 410 Fahrenheit.

Chop the fish fillets into finger length strips. Add them to a bowl along with the mustard and stir to coat.

In another bowl add the panko, oil, dill, marjoram, paprika, cayenne and salt. Mix well with a fork.

Add the mustard coated fish to the bowl of crumb mixture, toss to coat.

Place the fish onto a tray lined with non-stick paper, pop it into the oven and bake for 10-15 minutes.

Serves 4

No comments:

Post a Comment

Thanks for taking the time to leave me a message!