Tuesday, November 3, 2009

Baked Sustainable Whitefish

You may have noticed that we haven’t posted many fish recipes. There’s a reason for that. We try really really hard to eat sustainably and finding sustainably harvested fish is tricky (especially here in the Northeast where most of the stocks are overfished).

To learn all about overfishing click here.

This recipe originally called for haddock, but trawl-caught haddock (the way most haddock is caught in the Gulf of Maine) is on the Avoid list and haddock caught with a hook and line can be hard to find so we usually use U.S. farmed tilapia. Any sustainably caught whitefish will do.

To find out what fish are good, okay and very bad choices in your area, check out the Seafood Watch regional guides.

1 cup milk

sustainably harvested whitefish of your choice

1 cup breadcrumbs

¼ cup shredded parmesan cheese

2 tsp dried thyme

¼ cup butter, melted

*Confession: We don’t measure anything for this recipe so these measurements are guesses. You may need to use more breadcrumbs, parmesan and thyme to cover the fish.

1. Preheat oven to 500° and coat a baking sheet with cooking spray.

2. Cut fish into smallish-pieces (about the size of an Oreo).

3. Pour milk into a shallow bowl. Combine breadcrumbs, thyme and parmesan in another shallow bowl.

4. Dip fish in milk, then in the breadcrumb mixture and then arrange on the baking sheet.

5. Spoon melted butter evenly over the fish pieces.

6. Bake on top shelf of oven for about 12 minutes.

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