Fish 'n Flakes

Fish 'n Flakes Recipe: Baked Snapper with Carrots, Garlic, and More

Preparation time: 10 minutes | Cooking time: 10 minutes | Servings: 2

Introduction

Fish 'n Flakes is a delicious and crispy fish dish that is perfect for a quick and easy weeknight meal. The combination of tender fish fillets coated in crunchy corn flakes is sure to be a hit with the whole family.

History

Fish 'n Flakes is a classic recipe that has been enjoyed by families for generations. The idea of coating fish in corn flakes originated as a way to add a crispy texture to the dish, and it has since become a popular cooking technique for fish dishes.

Ingredients

2 x 3 oz (85 g) fish fillets
0.13 cup skimmed milk
0.33 cup crushed corn flakes
0.5 tsp safflower oil
season to taste

Tartar sauce

0.25 cup low-fat plain yogurt
2 tbsp sweet pickle relish

How to prepare

Rinse and pat dry the fillets.
Dip the fillets in milk, then roll them in corn flakes. Let them stand briefly so the crumbs adhere.
Brush the oil around the bottom of a 9 x 9 pan.
Place the fillets in the pan, season them, and bake (uncovered) at 400°F (204°C) for 10 minutes, turning them after 5 minutes.
Serve immediately.
Note: Do not try to keep the fillets warm by covering.

Tartar sauce

Mix the ingredients together and spread the sauce over the fish.

Variations

Try using different types of fish fillets, such as cod or tilapia, for a unique flavor.
Add a squeeze of lemon juice or a sprinkle of fresh herbs, such as parsley or dill, for extra flavor.

Cooking Tips & Tricks

Make sure to pat the fish fillets dry before coating them in milk and corn flakes to ensure that the coating sticks properly.

- Brushing the pan with safflower oil helps to prevent the fish from sticking and adds a nice flavor to the dish.

- Be sure to turn the fish fillets halfway through baking to ensure that they cook evenly on both sides.

Serving Suggestions

Fish 'n Flakes can be served with a side of steamed vegetables or a fresh salad for a complete and balanced meal.

Cooking Techniques

Baking the fish fillets in the oven helps to create a crispy coating without the need for frying, making this dish a healthier option.

Ingredient Substitutions

If you don't have corn flakes, you can use breadcrumbs or crushed crackers as a coating for the fish fillets.

- You can use any type of oil, such as olive oil or vegetable oil, in place of safflower oil.

Make Ahead Tips

You can prepare the fish fillets ahead of time and store them in the refrigerator until ready to bake. Just be sure to coat the fillets in corn flakes right before baking to ensure a crispy coating.

Presentation Ideas

Serve Fish 'n Flakes on a bed of lettuce or garnish with lemon wedges for a beautiful presentation.

Pairing Recommendations

Fish 'n Flakes pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish fillets in a preheated oven at 350°F (177°C) for 5-10 minutes, or until heated through.

Nutrition Information

Calories per serving

Each serving of Fish 'n Flakes contains approximately 200 calories.

Carbohydrates

Each serving of Fish 'n Flakes contains approximately 15 grams of carbohydrates.

Fats

Each serving of Fish 'n Flakes contains approximately 5 grams of fat.

Proteins

Each serving of Fish 'n Flakes contains approximately 20 grams of protein.

Vitamins and minerals

Fish 'n Flakes is a good source of vitamin D, vitamin B12, and selenium.

Alergens

Fish 'n Flakes contains fish and dairy (milk and yogurt) allergens.

Summary

Fish 'n Flakes is a nutritious and delicious dish that is high in protein and low in carbohydrates and fats. It is a good source of vitamins and minerals, making it a healthy choice for a balanced meal.

Summary

Fish 'n Flakes is a simple yet flavorful dish that is perfect for a quick and easy weeknight meal. With its crispy coating and tender fish fillets, this dish is sure to become a family favorite.

How did I get this recipe?

The memory of finding this recipe for the first time is a special one. It was a warm summer day, and I had just finished visiting a local market in the bustling city of New Orleans. As I strolled through the aisles, browsing through the vibrant array of fruits, vegetables, and seafood, I stumbled upon a small, quaint stand tucked away in the corner.

Intrigued by the delicious aroma wafting from the stand, I made my way over and was greeted by an elderly woman with a warm smile and twinkling eyes. She introduced herself as Mrs. Beauregard, a renowned chef in the city who had been cooking up a storm for decades.

As we chatted, Mrs. Beauregard mentioned that she had a special recipe for a dish called Fish 'n Flakes that had been passed down through generations in her family. She explained that it was a simple yet flavorful dish that was perfect for any occasion.

Intrigued by her description, I asked if she would be willing to share the recipe with me. Mrs. Beauregard's eyes lit up with delight, and she eagerly agreed. She took out a tattered old recipe card from her apron pocket and handed it to me with a smile.

As I read through the ingredients and instructions, I could feel my mouth watering in anticipation. The combination of fresh fish fillets, crispy cornflakes, and zesty spices seemed like a match made in culinary heaven.

I thanked Mrs. Beauregard profusely and promised to try out the recipe as soon as I got home. With a skip in my step, I made my way back to my kitchen, eager to recreate the magic of Fish 'n Flakes.

The next day, I set to work preparing the ingredients for the dish. I carefully seasoned the fish fillets with a blend of herbs and spices, then coated them in a mixture of crushed cornflakes and breadcrumbs for a crispy, golden finish.

As the fish sizzled in the hot oil, filling the kitchen with a mouth-watering aroma, I couldn't help but feel a sense of pride and excitement. I knew that this dish would be a hit with my family, and I couldn't wait to see their reactions.

When the Fish 'n Flakes were finally ready, I plated them up and garnished them with a squeeze of fresh lemon and a sprinkle of chopped parsley. The dish looked absolutely divine, and I couldn't wait to dig in.

As my family gathered around the table, their eyes widened in anticipation as I served up the Fish 'n Flakes. With each bite, their faces lit up with delight, and I knew that I had found a winning recipe.

From that day on, Fish 'n Flakes became a staple in our household, a dish that we would enjoy time and time again. Every time I made it, I would think back to that fateful day in the market when I had first discovered the recipe, and I would silently thank Mrs. Beauregard for sharing her culinary wisdom with me.

Years passed, and Fish 'n Flakes remained a beloved family favorite. I would often make it for special occasions and gatherings, and it never failed to impress.

As I grew older and my own children began families of their own, I passed down the recipe for Fish 'n Flakes to them, just as Mrs. Beauregard had done for me. I watched with pride as they cooked up the dish for their own loved ones, carrying on the tradition that had been handed down through generations.

And so, the memory of finding the recipe for Fish 'n Flakes for the first time will always hold a special place in my heart. It was a moment that sparked a love for cooking and sharing delicious meals with others, a passion that has stayed with me throughout the years.

As I look back on that day in the market, I can't help but feel grateful for the serendipitous encounter that led me to discover such a wonderful recipe. Fish 'n Flakes will always hold a special place in my heart, a reminder of the joy that comes from cooking with love and sharing good food with the ones you hold dear.