"The three-step breading method is what creates a wonderful crust on this healthy baked fish. In this method, the first dredge in cornstarch gives the egg wash something to cling to, so that the final crunchy quinoa-flake coating will stick securely to the egg. It’s like all the coatings are hugging each other. Don’t skip the cornstarch dredge: If you do, the egg wash will slip right off the fish," writes Jennifer Brulé in her new book, "Learn to Cook 25 Southern Classics 3 Ways: Traditional, Contemporary, International" now available on Amazon.
"Quinoa flakes are different from ordinary quinoa (that round seed that looks like couscous). The flakes are made from the seed, but are lighter and perfect to use as a coating when a crunchy exterior is desired. You can find quinoa flakes in the baking section of many supermarkets and most natural food stores," she writes.
Quinoa-Crusted Baked Fish
Meal lunch, dinner
Prep 10 minutes
Cook 25 minutes
Total 35 minutes
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1/2 teaspoon kosher or sea salt
- 1/2 teaspoon freshly cracked black pepper
- 3/4 cup cornstarch
- 1 cup fine cornmeal (yellow or white)
- 1/2 cup quinoa flakes
- 1 teaspoon paprika
- 1 egg, whisked
- 1/2 cup buttermilk
- 1 pound white fish fillets (flounder, grouper, or catfish)
- 1/4 cup melted coconut oil (you may have some left over)
- 1. Preheat the oven to 425°. Spray a sheet pan with nonstick cooking spray. Mix the garlic powder, onion powder, salt, and pepper together in a small bowl. Set aside.
- 2. Set up the breading station: In a pie plate, place the cornstarch. In a second pie plate, mix together the cornmeal, quinoa flakes, and paprika. In a third pie plate, whisk together the eggs and buttermilk.
- 3. Dry the fish fillets between paper towels and season both sides with the garlic powder mixture. Dredge the fish, one fillet at a time, in the cornstarch, shaking off the excess. Dip the fillet in the egg mixture (making sure it’s well coated) and then coat it in the cornmeal mixture. Lay the fillets on the prepared pan as you go.
- 4. Drizzle 1/2–1 teaspoon of the coconut oil on the top of each fillet and rub the oil evenly into the breading with the back of a spoon. Bake for 25 minutes. The fish will be tender on the inside, with a crunchy exterior, though not as pretty and golden as the fried version. Serve at once.
From "Learn to Cook 25 Southern Classics 3 Ways: Traditional, Contemporary, International" by Jennifer Brulé. Copyright © 2016 by the University of North Carolina Press. Used by permission of the publisher. Available at Amazon.