Crispy Fish & Seafood with Orange Dill Sauce
Our dietitians' favouriteThis recipe is taken from the 2011 Milk Calendar. A crispy coating and a zippy sauce make for a fun fish and seafood meal.
- Prep: 20 min - 25 min
- Cooking: 15 min
Ingredients
- 1 1/4 cups (310 mL) panko bread crumbs or corn flake crumbs
- 8 oz (250 g) skinless white fish fillets
- 12 large shrimp peeled, tails-on if desired
- 8 sea scallops
- 1 egg
- 1 cup (250 mL) Milk
- Salt and pepper to taste
- 2 tbsp (30 mL) all-purpose flour
- 2 tsp (10 mL) grated orange zest or lemon zest
- 1/4 cup (60 mL) freshly squeezed orange or lemon juice
- 1 tbsp (15 mL) chopped fresh dill
- 1/2 tsp (2 mL) Dijon mustard
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Preparation
Preheat oven to 450 °F (230 °C) with racks in upper and lower thirds. Butter two large baking sheets.
In a large dry skillet over medium heat, toast panko crumbs, stirring, for about 3 min or until golden brown. Transfer to a bowl; let cool.
Rinse fish, shrimp and scallops; pat dry. Cut fish into about 3- by 1/2-inch (7.5 by 1 cm) strips. Trim off tough muscle from scallops.
In a shallow bowl, whisk egg with 2 tbsp (30 mL) of the milk. Stir 1/2 tsp (2 mL) salt and 1/4 tsp (1 mL) pepper into crumbs.
Working in batches, add about 5 pieces of fish and scallops first into egg mixture then add to crumbs and toss to coat. Shake off excess crumbs; place on 1 baking sheet. Repeat with shrimp, placing on second sheet. Discard excess egg and crumbs.
Bake fish and scallops on top rack for 3 min; move to lower rack and place shrimp on top rack. Bake both for about 5 min or until crisp and fish and seafood are firm and opaque.
Meanwhile, in a small saucepan, whisk flour and 1/4 tsp (1 mL) each, salt and pepper into remaining milk. Cook over medium heat, whisking constantly, for about 5 min or until thickened. Remove from heat; whisk in zest and juice, dill and mustard. Serve immediately on the side with fish and seafood for dipping.
Tips
Cooking Tip: Panko bread crumbs are a Japanese bread crumb that stay nice and crispy without frying. They can be found in supermarkets either with the breads or in the seafood department.
Tip for Kids: Kids can help butter the baking sheets with a pastry brush, help coat the fish and seafood and measure the ingredients for the sauce.
For the Adventurous: Add 1/2 tsp (2 mL) hot pepper sauce to the egg mixture for dipping and 1 tbsp (15 mL) drained capers to the orange sauce.
Healthy Eating Tip: Fish is an all important source of omega 3 fats that keep your ticker and brain in tip-top shape so all Canadians are advised to eat two fish servings a week. Fish and seafood are also good sources of minerals like selenium, iron, copper, iodine and zinc. Serve this recipe all year ‘round to reap these benefits.
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Nutritional information
Per serving| Energy: | 226 Calories |
| Protein: | 32 g |
| Carbohydrate: | 17 g |
| Fat: | 3 g |
| Fibre: | 0.5 g |
| Sodium: | 324 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 12 % / 133 mg |
| Vitamin B12: | 159 % |
| Selenium: | 97 % |
| Folate: | 37 % |
| Vitamin B6: | 36 % |
