Herb-Crusted Pickerel

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Conventional wisdom has it that kids and fish don't mix, but this recipe is easy to love. If you find pickerel too strong tasting, a good milder alternative is cod or whitefish.


Ingredients

  • 1/2 cup oil-packed sun-dried tomatoes
  • 1/4 cup capers
  • 2 3/4 cups fresh bread crumbs
  • 4 sprigs tarragon , (leaves only)
  • 1/3 cup chopped parsley
  • 3 tbsp chopped chives
  • grated lemon zest , from 2 lemons
  • salt , to taste
  • black pepper , to taste
  • 1/4 cup unsalted butter , at room temperature
  • 4 skinned, deboned pickerel fillets , (about 160 g each)

Instructions

  • In a food processor, purée the sun-dried tomatoes and capers into a paste. Scrape into a small bowl and set aside. Wipe the inside of the processor clean.
  • Combine the remaining ingredients except the butter and fish. Purée in the food processor. When well mixed, add the butter and purée again until mixture is uniform. Transfer to a sheet of parchment paper and, using a palette knife, pat into a rectangular shape large enough to cover all four fish fillets. Cover with plastic wrap and smooth the top with a rolling pin. Refrigerate for at least 1 hour, or until firm.
  • Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper. Spread each of the fish fillets with a layer of the sun-dried tomato paste and place on the prepared baking sheet. Cut the chilled herb and bread crumb mixture into 4 pieces and place a piece on top of each fillet. Bake 15 minutes or until fish flakes. Set broiler to high and brown fish until the bread crumb mixture is golden. Serve immediately.
  • Makes 4 servings.
  • In a serving: 451 calories, 35 g protein, 24 g fat, 25 g carbs, 3 g dietary fibre, 4 mg iron, 2 mg zinc