I had serious doubts about the frozen dover sole fillets I pulled from the freezer yesterday. "But they're from Trader Joe's," my inner voice of hope exclaimed, "nothing from Trader Joe's has ever disappointed you." "Frozen fish! Yuck! It's been in a deep freeze for months," said my other inner voice of doom and gloom... "when have you ever had success with frozen white fish?!"
Voices in my head aside, I carried on with a recipe I had seen a few years ago *!* in mind for panko crusted sole. After searching and searching, I couldn't find it. Drat! So, true to my "let's wing-it and see what happens (we may be ordering a pizza for dinner)" style I came up with this recipe below adapted from Dashing Dish. And let me tell you - it rocked our dinner table. Even my self-proclaimed "fishes" hating two year old devoured her dinner before she could say guppy.
Take that inner voice of doom and gloom.
PANKO AND COCONUT OVEN BAKED SOLE
{Served with coconut curry barley and steamed vegetables ~ serves 2-3 adults}
Ingredients:
+/- 1 lb. sole fillets
1/2 cup coconut flakes (sweetened is preferred)
1/2 cup panko bread crumbs
dash salt
dash pepper
1 tablespoon tapioca flour (or any flour works just fine)
1 egg white
Directions:
1. Heat oven to 375 degrees. Set oven rack to the middle or bottom third. Line a baking pan with foil and arrange a wire rack on top. Spray with cooking spray.
2. Combine coconut, panko, flour, salt, and pepper into a small bowl.
3. Lightly whisk the egg white in a separate bowl.
4. in assembly line style, dredge each fillet in the egg white, then in the panko mix, then lay flat onto the wire rack.
5. Bake for 16-20 minutes until the crust is lightly golden and the fish is cooked through.
*If you notice the crust browning too fast, spray the fillets with a bit of cooking spray to protect then while baking.
image credit: dashing dish
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