The Dish

Fish on Friday for Lent

Palmer Foodservice - 02/27/2015

We are two weeks into Lent and we thought we would find you a few easy, tasty fish recipes for those Fridays!

Some fish like Tilapia take the flavor of seasoning really well, so you really have no limit to the flavors you can have!


Lemon Garlic Tilapia:


Tilapia Fillets - 564920

Lemon Juice - 355509

Minced Garlic or Garlic Powder – Fresh – 102515 powder - 345030

Black Pepper - 345139

Bake at 350 degrees for 15 minutes


Blackened Tilapia:


Tilapia Fillets - 564290

C.F. Sauer Blackened Seasoning - 540861

Coat fillets well and bake at 350 for 15 minutes


Catfish Fillets have a different flavor in themselves so we went a embraced the Cajun side and found this delicious recipe!


Bayou Catfish Fillets


2 tablespoons yellow cornmeal - 333308

1 1/2 teaspoons seasoned salt - 345143

1 1/2 teaspoons dried oregano - 345014

1 teaspoon garlic powder - 345030

1 teaspoon onion powder - 345138

3/4 teaspoon ground red pepper - 345717

1/2 teaspoon chili powder - 345066

1/4 teaspoon ground cumin - 345542

1/4 teaspoon black pepper – 345139

6 (6-ounce) catfish fillets - 497021

Cooking spray - 368149

Preheat broiler. Combine first 9 ingredients in a zip-top plastic bag. Add 1 catfish fillet. Seal bag, and shake well. Remove fillet from bag, and place on a broiler pan coated with cooking spray. Repeat procedure with the remaining fillets and cornmeal mixture. Broil 6 inches from heat for 6 minutes. Carefully turn fillets over, and broil 6 minutes or until the fish flakes easily when tested with a fork. Serve with lemon wedges, if desired



Swai and catfish have a similar flavor profile but you can’t go wrong with Parmesan and Panko flakes!


Panko and Parmesan Crusted Swai


3 Swai fillets - 227160
1 cup Japanese fine bread crumbs – 366435 (special order)
1 cup flour - 333303
1 1/4 grated Parmesan - 462436
1 large egg - 101900
1/4 cup milk - 811148
3-4 tbsp vegetable oil
Salt and pepper to taste

Start by washing and drying your Swai fillets. Next, prepare your breading. Combine your Panko bread crumbs, flour, and freshly grated Parmesan in a bowl or large plastic bag. *I highly recommend using fresh Parmesan. I don't think pre-grated cheese would melt as nicely.

Mix together your egg and milk until well-combined. Pour this into a shallow baking dish.

Cut your Swai fillets into more manageable pieces and set up an assembly line for the dredging.

Coat your Swai pieces in the egg and milk mixture.
Then the Panko, Parmesan, and flour.

Set coated fish on a plate or baking sheet until all pieces are coated.

Next, heat 3-4 tablespoons of oil in a large, non-stick skillet. Add the Swai fillets and cook on medium to medium high heat for 6-7 minutes or until golden brown.

Flip fillets and continue to cook for an additional 4-5 minutes or until golden brown. Remove from pan. If cooking the rest of your fillets, additional oil may be needed.

Serve with fresh vegetables or a pineapple salsa.