Ingredients
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1/4,1 Cup Fat Free Plain Greek Yogurt Cooking Spray I Use a Mister Cup Plain or Gluten-Free Panko Crumbs
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3,1,1 1/2 Tablespoons Light Mayonnaise Pound Alaskan Skinless Cod Fillet About 1-Inch Thick (thawed If Frozen) Teaspoons Old Bay Seasoning
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1,3,2 Tablespoon Drained Capers Large Egg Whites Teaspoons Dried Parsley Flakes
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1,1,1/2 Tablespoon Fresh Minced Chives Tablespoon Dijon Mustard Teaspoon Paprika
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1,1/2 Teaspoon Fresh Lemon Juice Lemon Squeezed
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1/4,1/8 Teaspoon Kosher Salt Teaspoon Paprika
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1/8,1/4 Teaspoon Black Pepper Teaspoon Kosher Salt
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1/8 teaspoon black pepper
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Directions
Prep Time: 15min | Cook Time: 15min | Serves: 4
Bake them in the oven or the air fryer, directions provided for both!,
,Firm meaty cod fish holds it’s shape perfectly during baking or air frying. To get a crisp golden flavorful crust I combined panko crumbs with a little Old Bay and spices to get a faux-fried coating without the need to deep fry. I’m a dipper, I love dipping my food in condiments, and was really happy with how this lemon caper sauce turned out – you can really taste the fresh chives and lemon, which is the perfect compliment to the fish.
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Steps
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1
Done
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Preheat the oven to 450°F and adjust the rack to the center position Spray a large rimmed baking sheet with oil |
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2
Done
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Slice the fish crosswise into 2-inch long strips, about 1-inch wide. |
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3
Done
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Combine egg whites, Dijon mustard, lemon juice, paprika, salt and pepper in a medium bowl. |
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4
Done
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In a second bowl combine the Panko crumbs with Old Bay seasoning, dried parsley and remaining paprika. |
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5
Done
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Pat fish dry with paper towels and dip the fish into the egg mixture, then into crumbs and place on the prepared baking sheet. |
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6
Done
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Spray the top of the fish with oil and bake until the crumbs are golden and the fish is cooked through, about 12 minutes, or until the crumbs are golden and the fish is cooked through. |
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7
Done
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Preheat the air fryer to 370F. |
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8
Done
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In batches, transfer to the air fryer basket in a single layer and cook until the crumbs are golden and the fish is cooked through, 7 to 8 minutes, turning halfway. |
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9
Done
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10
Done
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11
Done
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12
Done
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13
Done
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14
Done
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15
Done
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