Fish is the main course for the South Arm Cooking Club for Seniors. This is an easy and nutritional dish. It uses only a few ingredients and you can have a healthy meal.
Fish is a rich source of omega 3. Canada’s food guide encourages us to eat fish at least three times a week. Marian served the Crispy Baked Fish with some Orange Glazed Asparagus which I had blogged before. Marian also prepared an orange honey glazed for the fish on the spot since we had extra oranges from the asparagus recipe.
Ingredients
- 4 pieces white fish fillet like tilapia fillet
- zest and juice from 1 lemon
- 1/2 cup all-purpose flour
- 2 eggs
- 2 1/2 cups crushed corn flakes
- oil to grease the pan
- salt and pepper to taste
Orange Honey Glaze
- juice from 1 large orange
- 2 tablespoons honey
- a splash of dry white wine
Source: Marian
Serves 4
Instructions
 Preheat the oven to 400F.
Crush the cornflakes in a ziploc bag. We just try to do the job with whatever we can find the kitchen. |
 Juice the lemon. Combine the lemon juice, zest, salt and pepper in a shallow dish. |
 Marinate the fish in the lemon seasonings for about 10 minutes. |
 Prepare a trio plates of flour, beaten eggs and crushed corn flakes. Coat the marinated fish with flour first. |
 Dip in the beaten eggs and drip off excess. |
 Coat with corn flakes. |
 Place the fish on an oiled pan and baked in a 400F preheated oven for 20 minutes or until fish is flaky. |
 To make the Orange Honey glaze, gently heat orange juice in a sauce pan. Add a splash of white wine.
Add honey and simmer until slightly thicken. Drizzle glaze over fish. |