healthy fish bites recipehealthy fish bites recipe

Whether it is a simple main or an impressive appetizer, these are delicious, healthy recipes you can feel good about. The tangy rice wine sauce takes any fish over the top. Weve also made light work of fancy-looking seafood dishes, like crudo and steamed fish. Here's What a Dietitian Says. Using a 2-inch round biscuit cutter, cut circles out of sliced bread. Add the mayonnaise, lemon juice, Cajun seasoning and chopped basil in a mixing bowl; stir until ingredients . Crispy, mild, salty and so delicious dipped into creamy tartar sauce (or any dip of choice). Check the nuggets as they are cooking, you might need to flip them over halfway through depending on how they are browning. With their cranberry dipping sauce, these no-fuss appetizer meatballs make use of traditional Thanksgiving ingredients, so they're ideal around the holiday or anytime you're craving those favorite seasonal tastes.Ann Baker, Texarkana, Texas. Crispy Oven-Fried Fish Bites Preheat your oven to 450 degrees F. Pour the oil into a baking sheet and tilt to spread evenly. 20 Easy Salmon Bites Recipes To Try 2. Healthy Mediterranean Tuna Salad (No Mayo) - Bites of Wellness Bake the fish for 15-20 minutes, flipping them once midway through, or until they are brown and crispy on both sides. 50 Tasty One-Bite Appetizers to Make for Your Next Party This fish seriously looks SO perfect and crispy. Bake at 425 degrees for 15 minutes until brown on both sides. A simple recipe that will make you wonder why you never made raw fish at home before. A portion of our profits is donated monthly toNo Kid Hungry. Grilled Swordfish With Tomatoes and Oregano. This delicate oyster soup recipe sets the tone for celebration at any meal. This versatile grilled fish recipe can be used to prepare halibut, cod, sea bass, or salmon. I love to oven-fry ALL the things. Made in a cake pop maker (or a mini muffin tin if you don't have one! I like to use cod for this recipe. Cook until fish is lightly browned and just beginning to flake easily with a fork, 7-9 minutes. Heat a cast iron skillet to high heat while you're preparing the fish. 2023 Cond Nast. These Grain Free Cheesy Fish Bites are healthy, delicious and so much fun! Dont be intimidated by dredging and breading here its easy and goes very quickly. Recipe for these crispy oven-fried fish bites with homemade tartar sauce is below. A simple garlic herb butter adds richness and a bright pop of flavor to this impressive appetizer. Make this three-ingredient recipe when you want an easy, yet stunning, appetizer. All air fryers are different so this is an estimate, dont burn them. We are no longer supporting IE (Internet Explorer) as we strive to provide site experiences for browsers that support new web standards and security practices. This healthy air fryer fish bites recipe is not only a delicious and satisfying meal, but it is also a great source of lean protein, omega-3 fatty acids, and other essential vitamins and minerals. You can use this foolproof steaming method to cook any sturdy fishsalmon, snapper, black cod, or arctic char would all be great. Crispy Baked Salmon Nuggets Recipe | Laura Fuentes Combine panko and Italian seasoning in another medium-sized shallow bowl. We opted to use cherry tomatoes for this poached cod recipe because we like their sweetness and how quickly they collapse into a sauce. That my friends, is a win in my book. Oven-fried fish bites: kind of like fish sticks, but tastier, fresh, and so much better for you! Recipes you want to make. Cheaper that buying at the market and I live in Seattle just saying! This is a take on my Chocolate Snaps. From salmon burgers to ceviche to no-fuss grilling, these healthy fish recipes keep it super simpleso you can get more stuff from the sea into your regular rotation. Thanks for sharing the recipe. These gluten-free fish recipes are part of a clean eating diet. Drizzle oil over salmon. March 21, 2023. Combine the tapioca flour, almond flour, onion powder, and salt in a large bowl or container. Thanks girl! Directions. Mustard "glue" - Spread mustard on the fish, just like buttering toast! You can do this a couple of ways: Thaw it overnight in the refrigerator, or place the fish, sealed in a bag, in a bowl filled with cold water and let it sit for 30 minutes. In addition toEatingWell, her work has appeared inFood & Wine,Real Simple,Parents,Better Homes and GardensandMyRecipes. Salt Baked Sea Trout Another tasty trout recipe to add to your list! This Thai-style coconut red curry is packed with veggies like green beans and bell peppers. With the weather warming up, I definitely see myself making this dish! Combine whole wheat flour, garlic powder, salt and black pepper in a medium-sized shallow bowl. Step 3: Place fish in the air fryer basket. Learn new fishing skills, boating resources, fishing etiquette, conservation and more. Lol. ;-). The tastiest rice is seasoned sushi rice. 5. You can use whatever semifirm white fish you like. These look perfect so crispy and delicious! Tap on the times in the instructions below to start a kitchen timer while you cook. And, of course, weve got recipes for days. Parenting is one of the most complex and challenging jobs you'll face in your lifetime -- but also the most rewarding. We also use third-party cookies that help us analyze and understand how you use this website. All of the delicious fish and seafood dishes here are also dairy-free and healthy. Soft Mahi Mahi Tacos with Ginger-Lime Dressing, Crispy Chipotle Lime Tilapia with Cool Avocado Sauce, Pan-Seared Ahi Tuna with Blood Orange Sauce, Skillet Tomato-Braised Cod with Bell Peppers and Ouzo, 5 Simple (but Important) Tips for Cooking Fish Straight from the Freezer, 20 Fish Stew Recipes That Are Warm and Comforting, 15 Healthy and Delicious Seafood Recipes for the Grill, 5-Star Fish Taco and Sauce Recipes with Top Taco Tips, 15 Delicious Fish Dinners Ready in 15 Minutes, 11 Fish Ceviche Recipes for Easy, No-Cook Appetizers, 22 Top-Rated Seafood Recipes for the Mediterranean Diet, 20 Healthy College Meals That Won't Bust Your Budget, 15 Easy Feast of the Seven Fishes Recipes, 50 Baked Fish Recipes to Make In Your Oven, The Best White Fish Recipes (Also, What's White Fish? Find healthy, delicious fish recipes including salmon, cod, catfish, tuna. Subscribe to our Newsletter and get all the information you need to learn, plan, and equip for your next fishing adventure. Do you like this content? In this healthy fish chowder recipe, heavy cream is replaced with milk and flour-thickened fish (or seafood) broth and we keep sodium amounts reasonable with lower-sodium broth. Garlic, paprika, onion powder, cayenne, basil, and lemon juice do the trick for this easy, baked fish recipe. Yep! Pat fillets with a paper towel to dry, then lightly salt on both sides with kosher salt and cut into small pieces. Tender blanched Savoy cabbage leaves make a wrapper for the bass and julienned vegetables. Budget-friendly tilapia filets are seasoned with cayenne, grilled, and topped with a zesty homemade salsa consisting of corn, red onion, jicama, red bell pepper, and cilantro. This recipe lets swordfish's ultra-rich flavor and creamy texture shine with a super simple seasoning of lemon juice, lemon pepper, and dill. Sign up to receive our newsletter each time a post goes live. Recipe creator LARANEFF says you can use any white fish or even chicken in this Southwestern-style recipe. Sign-up to receive our monthly newsletter with interesting blogs about fishing and boating. Spray with avocado oil spray and season with cajun seasoning. Read our privacy policy for more info. Remove from oven and sprinkle with flaky sea salt. Remove pieces and place on a paper towel to absorb the excess butter. By clicking and buying these items, you help keep my recipe blog running. Air fry for 10 minutes, flipping over around the 5 minute mark unless you have an air fryer like this one no need to turn/flip. Whether you are looking for halibut, salmon, cod, or seafood recipes, you'll find lots to choose from here! Jump to Recipe - Print Recipe. Flavorings . We use Zaatar, an addictive Middle Eastern spice blend, to season the nutritious grains that form the foundation of this flavorful fish dish. Its not healthy in the least little bit. how we met whilst on opposite sides of the world. Oven-fried for the WIN. STEP 5. Taste of Home is America's #1 cooking magazine. #capecod #capecodsummer #s, Snapshots from a few days in one of our favori, Summer Seacuterie Board - perfect for your, Kale and Bean Salad with Dill. Casa M Hooked Fish Seasoning adds just the right seasoning and makes them super quick to make. Cod and shrimp are simmered in a rich tomato and white wine sauce. 1 / 85 Sorry, the video player failed to load. Take your spice-rubbed halibut and delicate, fruit-laced salad out on the patio for a gorgeous summer meal thats ready in just 25 minutes. Freeze them in an airtight container and pull them out to add to sauces, marinades or chili. I hope she enjoys it! 10 Healthy Baked Fish Recipes - Immaculate Bites Layers of bright citrus and gentle heat add tons of flavor without weighing down this dish. Serve on corn tortillas. Will have to try this version! Reviewer VailValleyCook suggests adding fresh ginger to the marinade as well. This post does contain affiliate links including affiliate links from the Amazon Services LLC Associates Program which means that if you click on them and/or buy something I may earn a small commission -at no extra cost to you. On the first, arrange wedges and spray with olive oil. I love to serve the fish bites in slider buns with the yogurt mixture. We recommend our users to update the browser. This sweet-and-sour glaze is good on fish, chicken, ribsyou name it. Adjust salt and pepper to taste if needed. The ginger-soy marinade here is everything. Set aside. Healthy Air Fryer Fish Bites - Gourmet Done Skinny I only recommend the things I actually use in my kitchen and/or blog. Get fishing tips and tricks and read personal stories from anglers who live and breathe fishing and boating. This restaurant-quality ahi tuna dish is ready in just 25 minutes. It's ready in 15 minutes! We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. We've gone from 10,000 miles apart to right beside one another - finally home in Australia together. Fish Selection . It is mandatory to procure user consent prior to running these cookies on your website. Its the star of this show! Line a baking sheet with aluminum foil. And, these look positively delish I think theyd fit the bill perfectly! Register your boat today. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Look up sea fleas, i am a kid i make a lot of your things they are great. I used to love them as a kid. We are no longer supporting IE (Internet Explorer), Air-Fryer Roasted Salmon with Sauteed Balsamic Spinach, Caesar Salmon with Roasted Tomatoes & Artichokes, Do not Sell or Share My Personal Information. Air fry first, then cool. The sweet and salty combination of maple syrup and soy sauce makes an excellent and simple marinade for salmon. Mild-tasting cod is served over nutty arugula, earthy lentils and topped off with a piquant salsa. Parmesan Crumb - Shove a couple of garlic cloves through a garlic crusher, mix with store bought grated parmesan (the sandy type), breadcrumbs, salt, pepper and swish of oil. These one-bite appetizer recipes will save you a load of dishesand help you drink more Champagne. Southern In-Law covers everything in our lives - from our passion for healthy living to our journey of life, love, our wedding, allergy friendly recipes, book reviews, home decor, travel, a sprinkle of fashion and beauty and so much more - join us for the ride! This Scandinavian-style appetizer is a good way to try pickled herring if you've never had it. I would say to be healthy, you should steer clear of any farmed fishes that you dont know the source. Not a fan of snapper? Youll adore this crispy fish, lightly coated in gorgeous red quinoa and kissed with plum chutney. Fold gently until well coated. If you can't find porgy, any medium-size, firm-fleshed white fish will work in this delicious recipe (skinned if desired). "I used a cheap fish from the supermarket and was amazed that the dish still tasted superb," says reviewer Mrs Possum 08. Adjust seasoning to taste. 3 to 4-ounce fillets of firm, flaky white fish like snapper, cobia, or halibut Pinch of kosher salt 1/4 cup blackened seasoning blend 2 Tablespoons all-purpose flour Ad Choices, Photo by Emma Fishman, Plate by Meilen Ceramics, Photo by Emma Fishman, Food Styling by Susie Theodorou, Photo by Emma Fishman, Food Styling by Yekaterina Boytsova, Photo by Alex Lau, Food Styling by Susie Theodorou, Prop Styling by Sophie Strangio, Photo by Marcus Nilsson, Food Styling by Frances Boswell, Prop Styling by Amy Wilson, Photo by Laura Murray, food styling by Rebecca Jurkevich, prop styling by Sophie Strangio, Photo by Alex Lau, food styling by Susie Theodorou, prop styling by Amy Wilson, Photo by Emma Fishman, Food Styling by Sue Li, Photo by Alex Lau, food styling by Lillian Chou, prop styling by Beatrice Chastka, Photo by Alex Lau, food styling by Susie Theodorou, prop styling by Heather Greene, Photo by Alex Lau, Food Styling by Susie Theodorou, Photo by Chelsie Craig, food styling by Alison Attenborough, Photo by Chelsea Kyle, Food Styling by Michelle Gatton, Photo by Alex Lau, Food Styling by Sue Li, Prop Styling by Kalen Kaminski, Photo by Alex Lau, food styling by Rebecca Jurkevich, prop styling by Kalen Kaminski, Photo by Chelsea Kyle, Food Styling by Olivia Anderson, Prop Styling by Beatrice Chastka, Photo by Alex Lau, Styling by Monica Pierini, 31 Burger Recipes for a Summers Worth of Cookouts, 89 Summer Recipes That Taste Like Pure Sunshine, 57 Tomato Recipes to Celebrate Summer in Style. Your Guide to Raising a Happy & Healthy Family - WebMD Serve with beans and rice. This low-heat method is very gentle, lending the salmon a velvety texture. Download the app. And also a great appetizer for adults. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Simply pour salsa over the fish, sprinkle with fresh parsley and salt and pepper, and bake. Oily fish, such as mackerel, are strong-flavored and pair well with boldly seasoned glazes made from gochujang chile paste. In the 2nd bowl, whisk together the milk and egg. I think subconsciously I feel like its better for me, even though its only a LITTLE bit lighter, but it doesnt make my house smell like fried food. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are as essential for the working of basic functionalities of the website. Dredge each piece of fish in the flour first (shaking off excess), then into the beaten egg, then into the panko mixture (coating both sides of the fish), then place onto the baking sheet. 17 Best Mahi-Mahi Recipes & Ideas | Recipes, Dinners and Easy Meal I get excited when I can find it ON SALE for less than $30 a pound. To pretty it up use Irish butter, which is extra-golden because Irish cows typically enjoy an all-grass diet. Justine, I have totally been craving fish bites I dont know why, but I wont be satisfied until I have them. Dredge each piece of fish in the flour, then the egg mixture, and finally the bread crumbs. A kid favorite! These cookies will be stored in your browser only with your consent. Whichever way you do them, they will sure to be a hit! tilapia instead of cod or halibut. Healthy Anchovy Recipes. Dip the fish first into the seasoned flour, then . Heat up your cake pop maker and lightly grease. Fish sticks. We modified Contramars whole-fish method with individual fillets, which are easier to handlebut the flavor is the same! 10-Minute Blackened Air Fryer Salmon Bites - Skinnytaste Recently Ive done a bit of a makeover on it. Place the baking sheet. By clicking Accept, you consent to the use of ALL the cookies. You can find Casa M Hooked Seasoning on their, Here is a coupon on Casa M Hooked Seasoning on. Whatever you call them, theyre GOOD. Dip the fish or chicken pieces into the flour mixtures, shake off excess. Required fields are marked *. I am in total agreement with Karl and Danielle I dont buy any fish that is farmed. 2017-2021 Gourmet Done Skinny. Their prices are great and everything is wild caught. As a result, I dont cook with halibut often, unless theres a special circumstance or I need to fill some craving from the pacific ocean. You dont have to pull out a ton of spices, just this one! Im Amy Lawrence. High in protein and low in calories, white-fleshed fish, like halibut, catfish and cod, contains a wide spectrum of health benefits. 35+ Healthy Grilling Recipes for Summer Recipe creator sslyon suggests serving with vermicelli noodles, new potatoes, or salad. Believe it or not, they start with a Devils Food Cake Mix! Transfer to vacuum sealed bags (paid link). Steps 1 and 2: Pat fillets dry with a paper towel. I havent had those fish sticks in so long! Set aside. Fill a large pot with 4 litres of water. Grilled Flank Steak Pita Wraps with Greek Yogurt Sauce, Grilled Sweet and Spicy St. Louis-Style Ribs, Grilled Eggplant Salad with Mustard Vinaigrette. Blackberry & Goat Cheese Puff Pastry Roll. There aren't enough good things to say about fish it's low in calories, nutrient-dense, a great source of protein, and requires minimal cooking time. This taco recipe and this sandwich recipe are just two examples. Comment * document.getElementById("comment").setAttribute( "id", "a586aa24007bc5bdcc989a9bcb78d273" );document.getElementById("fc672b013e").setAttribute( "id", "comment" ); Save my name, email, and website in this browser for the next time I comment. Rather than drain away the flavorful oil packed with the sardines, we stir it into the pasta along with the fish. Tart, green tomatillos are a key ingredient in Latin American sauces, such as the one in this recipe. Healthy Fish Recipes - EatingWell "This healthy cod recipe marries a lot of freezer and pantry staples into a delicious one-pan meal that's Mediterranean diet-friendly," says recipe creator Diana Moutsopoulos. You can also make them with chicken instead of fish. So, its usually cod. This is also your source for the food and drink scene around the world! Add in all of your other ingredients and mix until combined. The green pear adds crunch and sweet-tart notes to this raw yellowtail preparation. Slow-roast a single large fish fillet instead of making several small onesit ensures that the fish is buttery and delicious. Very nice to look at and very tasty!". Or use it to make risotto or a seafood stew. These cookies do not store any personal information. Create a personalized feed and bookmark your favorites. What is great is this new group (new is relative) called Wild Alaska Company.com They source and package fresh Alaska fish and dry ice mail it all over the country. Gluten-Free Fish Recipes - Clean Eating Kitchen Cut the fish into finger-sized pieces. I shared this recipe with her. This website uses cookies to improve your experience while you navigate through the website. Those look great Justine, so crispy! Be sure pieces arent touching.Spray lightly with olive oil spray (paid link) or cooking spray. Bon Apptit may earn a portion of sales from products that are purchased through our site as part of our Affiliate Partnerships with retailers. Im loving your fish bites, Justine! And Im all for conservation of our fish suppliesbut sustainability shouldnt be poisoning our bodies. These crispy Air Fryer Southwest Egg Rolls are a huge favorite at my house. Your email address will not be published. Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. We have recipes for fatty fish like salmon and tuna, both of which are high in omega-3 fatty acids, as well as low-calorie, high-protein white fish recipes. Spray fish bites evenly with oil spray then drizzle a thin stream of avocado oil overtop the bites (this will help them crisp up). These cookies will be stored in your browser only with your consent. It takes very well to battering and frying, as in this recipe. Fish Recipe Ingredients All you need are five ingredients and you're on your way to cooking up some yummy blackened fish bites. Weight Watchers, SmartPoints, and Points are registered trademarks of WW, Intl. We like to serve these fish nuggets with a sweet and spicy bang bang sauce but you can use any sauce you like. Cod, haddock and other lean white fish can be pretty boring taste-wise, so this really jazzes them up. Because the fish, which is flavored with garlic, chile, ginger, and turmeric, is sealed in a pouch before it's baked, it stays extra moist and flavorful with no risk of drying out. To enhance the flavor and nutrition of these fish bites, serve them with a side of lemon wedge and a fresh herb dipping sauce made from plain Greek yogurt, and a teaspoon or two of Casa M Hooked Fish Seasoning. Dip into the eggs, then dip the piece into the Panko (paid link) mixture. Please complete the following fields to subscribe to our newsletter. Add the clarified butter to hot pan, allowing it to melt and get very hot. Combine bread crumbs and creole seasoning in a small bowl. 47 / 50. Fenugreek leaves and seeds have a complex flavor that's a little nutty and almost maple-y. But opting out of some of these cookies may have an effect on your browsing experience. If you've never cooked oysters on the grill, you're in for a treat. More about me and my journey. The largemouth bass is the most popular freshwater game fish in the U.S. Let your fish cool for 5 minutes and then flake with a fork, breaking the fish into small pieces. Be sure pieces aren't touching. Necessary cookies are absolutely essential for the website to function properly. I love it when the chocolate oozes out. These are definitely crispy, Stacey! You have to make them, Ashley! Porgy, also referred to as scup or bream, is a medium-fatty, firm-fleshed white fish with a mild flavor and edible skin. Place the panko breadcrumbs on a small plate. It's simple and fast to make them and all you need is garlic, honey, and some lemon pepper sauce. Manetra: a hearty bean-based soup - BBC Travel This pickled herring arrangement makes a delicious smrrebrd with all the fixings. Fill your cake pop wells just below the top and close the lid, cooking your fish bites for around 5 minutes or until golden. Chef Jo's onion-inspired striped bass recipe uses a quick and simple cooking. Melanie Fincher is a Birmingham, Alabamabased food writer who covers everything from cooking techniques to gadget reviews. Even sardine skeptics will enjoy this lemony pasta with crispy breadcrumbs. Charring then steaming the peppers ensures that the romesco will reach a saucy, juicy consistency. Using resources such as Seafood Watch, to help identify more sustainable options, we pulled together recipes including Maryland Oyster Stew and Crispy Fish Taco Bowls. Allow to marinate at least 15 minutes up to 2 hours in the refrigerator. Black bass has a delicate flavor that begs to be paired with something bold, like the cioppino-inspired jus in this healthy seafood recipe. 50+ Best Fish Recipes! | Feasting At Home In a shallow bowl (or plate), combine flour, kosher salt and pepper. From choosing baby's name to helping a teenager choose a college, you'll make . Don't toss out the unused peppers! Recipe creator Allen Goforth suggests using the leftover salsa on a mixed green salad the next day. Preheat air fryer to 400. Line air fryer baskets with air fryer parchment paper (paid link) for easy clean up. Thanks friend! 85 Healthy Fish Recipes That Are Good for Your Heart Caroline Stanko Updated: Apr. to eat includes tilapia as a more sustainable alternative to cod and halibut Cod and shrimp are simmered in a tomato-garlic mixture in this simple yet elegant dish. Cooking mussels may seem intimidating, but here we've made it quick and easy. Air fry until flakey. Blackberry jam provides sweetness while goat cheese adds a slight tang to create a sweet-and-savory appetizer. The reason that other farmed fished are not recommended is because tilapia is supposedly a vegetarian fish. Ask your fishmonger to clean the fish and remove the heads and fins. I absolutely love fish sticks, too! But for the uninitiated, cooking fish in any form can feel intimidating! Dip each fish bite into melted butter and lemon juice; then into bread crumb mixture, coating all sides of fish and shaking off . This pan-seared cod pairs with a whole-grain mustard vinaigrette for a pop of tangy flavor that elevates this simply cooked piece of fish. And a healthier alternative to fish sticks. You can eat tasty healthy gourmet food with my recipes! "This is a meal I'll make again," says reviewer LOUDNOYES. Fish and chips never tasted so delicious. salmon fillets all-purpose flour salt and pepper eggs grated Parmesan cheese Panko breadcrumbs This recipe can also be made gluten-free with 1:1 gluten-free flour and gluten-free breadcrumbs. Air Fryer Recipes. All rights reserved. Air fry at 400F for 8 minutes. While fried whitefish or smoked whitefish is most commonly eaten during Nowruz, the Persian New Year, Andy Baraghani goes a little rogue. Serve over your favorite grain such as quinoa, brown rice, whole grain pasta, etc. A hearty, white-fleshed fish, mahi mahi stands up well to the bold flavors of pineapple and red bell pepper. Jessica Ball, M.S., RD, has been withEatingWellfor three years and works as the associate nutrition editor for the brand. xo. In a shallow bowl (or plate), combine flour, kosher salt and pepper. 2 Meanwhile, in a shallow bowl, combine eggs with oil. Mainly, I gravitate towards halibut. Add the . You also have the option to opt-out of these cookies. This is so creative and looks delish! Steaming halibut in banana leaves imparts the delicate filets with a subtle herby flavor. And yes, you can even freeze them for later! If it looks good at the market, it will be good in this salad. Just pop and reheat again in the air fryer for a few minutes. Our best tip for cooking fish for a crowd? 2. These fish are rich in omega-3 fatty acids, the good fats your body cant produce. Cover and refrigerate until you are ready to use. However, the massive amounts of fat and salt in the traditional recipe were a turnoff healthwise, and it just didnt taste as good as I remembered. Ingredients 1/4 cup whole wheat flour 1/2 teaspoon garlic powder 1/4 teaspoon kosher salt 1/4 teaspoon ground black pepper 1 1/2 cups seasoned panko crumbs Italian seasoned 1 teaspoon Italian seasoning 2 eggs beaten 1 lb cod loin or other white fish avocado oil