Baked Fish with Apple-Beet Salad
- Level: Easy
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 420 calorie
- Total Fat
- 19 grams
- Saturated Fat
- 3 grams
- Cholesterol
- 95 milligrams
- Sodium
- 870 milligrams
- Carbohydrates
- 33 grams
- Dietary Fiber
- 5 grams
- Protein
- 31 grams
- Total: 40 min
- Prep: 25 min
- Cook: 15 min
Ingredients
Nonstick cooking spray
1/4 cup light mayonnaise
1/2 teaspoon grated lemon zest and the juice of 1 lemon, plus wedges for serving
1/2 teaspoon grated lemon zest and the juice of 1 lemon, plus wedges for serving
Kosher salt and freshly ground pepper
1 cup panko breadcrumbs
1/4 cup finely chopped fresh parsley
2 tablespoons capers, finely chopped
4 skin-on ocean perch or tilapia fillets (about 6 ounces each)
1 teaspoon dijon mustard
3 tablespoons extra-virgin olive oil
6 cups mesclun greens (about 5 ounces)
1 8.8-ounce package peeled cooked beets, quartered (about 1 1/2 cups)
1 Persian cucumber, thinly sliced
1 Granny Smith apple, thinly sliced
Directions
- Preheat the oven to 450 degrees F and set a wire rack on a rimmed baking sheet; coat the rack with cooking spray. Combine the mayonnaise, lemon zest and 1 tablespoon lemon juice in a shallow dish; season with salt and pepper. Combine the panko, parsley and capers in another shallow dish; season with salt and pepper.
- Pat the fish dry with paper towels. Dip the fish in the mayonnaise mixture, flesh-side down, then dredge in the panko mixture, pressing to coat. Transfer to the prepared rack, crumb-side up. Coat the fish with cooking spray. Bake until golden and crisp, about 15 minutes.
- Meanwhile, whisk the remaining lemon juice with the mustard in a large bowl. Gradually whisk in the olive oil until smooth; season with salt and pepper. Add the mesclun greens, beets, cucumber and apple and toss well to coat; season with salt and pepper. Serve with the fish and lemon wedges.