Crispy Fish & Seafood with Orange Dill Sauce

This 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
Yields 4 servings
crispy fish seafood with orange dill sauce
The crispy coating not only adds style to your seafood, it also adds wonderful texture and delicious flavour to impress your guests, especially when served with a creamy orange dill sauce as a dip. Watch the video and give it a try it!

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

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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Nutrition

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 %