Crispy Oven Fish Fry with Mushy Peas

Crispy Oven Fish Fry with Mushy Peas

Crispy Oven Fish Fry with Mushy Peas


1 hour 15 minutes

Details
  • Servings:   4
  • Calories:   697
  • Protein:   55g
  •  
  • Fiber:   13g
  • Sugar:   14g
  • Carb Total:   56g
  •  
  • Trans Fat:   0g
  • Saturated:   11g
  • Fat Total:   24g
  •  
  • Diet:   High-Fiber
  • Meal:   lunch, dinner
  • Dish:   main course
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Cuisine
  • french
Ingredients
  • 5 tablespoons butter
  • 3 cups panko crumbs
  • 1 tablespoon seafood seasoning (recommended: Old Bay) or Szeged Fish spice, a palmful
  • 1 tablespoon granulated onion, a palmful
  • 1 tablespoon granulated garlic, a palmful
  • 1 lemon or lime, zested
  • A couple tablespoons freshly chopped thyme leaves
  • A couple tablespoons finely chopped chives
  • 1 1/2 to 2 pounds cod, cut from the thickest part of fillets shaped into 8 rectangular batons
  • Salt
  • 2 extra-large egg whites, beaten to frothy
  • 1 cup packed flat-leaf parsley
  • 1 cup packed fresh mint
  • 3 cups freshly shelled peas or frozen and defrosted organic peas, patted dry
  • 1 tablespoon extra-virgin olive oil
  • 2 large shallots, finely chopped
  • 2 cups chicken stock-in-a-box
  • Freshly ground black pepper
  • Malt vinegar
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