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Good white perch/croaker recipe.

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6K views 15 replies 16 participants last post by  Guzzilapd 
#1 ·
I have a freezer full of Croaker and White Perch Fillets. I have been pan frying them, but I am looking for a healthier option. Does anyone know a way to bake or broil?
 
#3 ·
spary a cookie sheet with Pam, dip the perch/coraker fllets in cornmeal/wheatflour/cracker crumb and bake for 25/30 minutes at 400.

or heat tablespoon of peanut oil in a wok, throw in the filets to get started, add some chopped hot peppers, soy sauce and chopped cabbage or string beans and stir fry. make sure you break the filets up a little as you stir.
 
#6 ·
simply paint some olive oil on them and bake for ten minutes. If you want to get a little fancy, add lemon zest and dried chives to them before they go in the oven.
 
#9 ·
My wife tried this the other night. Diced tomatoes, garlic, diced zucchini, mushrooms and croaker fillets in a cast iron skillet. Simmer in the juices of the vegetables until the fillets are done. Like someone stated above, break up the fillets while you are cooking them. This is VERY healthy and tastes great. She served it with wild rice and fresh cucumbers from the garden.
 
#10 ·
Dry your fillets with paper towels and rub them with your favorite seafood spices including a little curry powder. Saute some minced onion in olive oil in a large pan on med-low heat. Add the fillets and cook on both sides for a few minutes on each side. Serve with wedges of lemon and or lime. Delicious!
 
#12 ·
I like these suggestions, and will have to try a few. Thanks everyone! In the mean time, here's one that we've been using with panko bread crumbs. Enjoy!

Don

:chef:
Panko Crusted Croaker Recipe http://www.recipezaar.com/recipe/print?id=219784

Originally Listed as "Panko Crusted Tilapia"
Panko is a Japanese bread crumb, coarser than regular breadcrumbs. It makes a delicious cruncy coating for baked tilapia that is lightly seasoned with butter and lemon.
by Kizzikate
22 min | 10 min prep
SERVES 6
· 6 tilapia fillets, rinsed & patted dry
· 1/2 cup melted margarine
· 1/4 teaspoon garlic powder
· 2 tablespoons lemon juice
· 1 cup unseasoned panko
· 1/2 teaspoon Old Bay Seasoning
· lemon wedge

1. Heat oven to 375%. Spray a baking pan lightly with cooking oil.
2. In a shallow dish, combine melted margarine, garlic powder, and lemon juice. In a seperate shallow dish, combine panko and Old Bay seasoning.
3. Dip each filet in butter mixture, then roll well in the panko mixture. Place filets in a single layer onto prepared pan.
4. Press any remaining panko mixture onto tops of filets.
5. Bake 12-14 minutes, until flaky. Serve with lemon wedges.
 
#13 ·
Gut and scale whole fish, remove head if desired. Insert a pickle in the body cavity. Wrap in aluminum foil. Place on grill or in oven for about ten minutes (on grill 5 minutes a side).
 
#14 ·
zkarr - lots of good ideas in these replies. Just this note though, why not continue to pan fry guilt free by using Olive Oil, which isn't all that unhealthy?

About the wrapped pickle recipe......sounds good, and reminds me that thicker fillets can be tastry when placed in a baking pan, brushed with mayo, sprinkled with favorite seasonings, and baked with some pickle juice thrown in.
 
#15 ·
Grandma's beer batter recipe, use rapeseed or other healthy oil. Just mix flour and beer to proper texture. If too thin add more flour, if too thick add more beer. Spices to taste, maybe a little corn meal for texture.

Works good for onion rings, fried mushrooms, zuccini strips, pepper rings, shrimp, etc. Make sure oil is good and hot before dropping in.
 
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