Baked Tortilla Breaded Fish

Alice Currah


Have you ever started cooking dinner and realize you are missing a key ingredient?  Well, that happened to me today.  I had planned on making a traditional breaded fish recipe until I realized I was out of panko crumbs.  Moments like this are not uncommon in my kitchen.  Instead of panicking I started rummaging through my cupboards to find a suitable substitute.  This led me to a wonderful new recipe that I am sharing with you today.

Instead of panko, I crushed corn tortilla chips into crumbs and coated fish strips in them. The results were very tasty and my kids loved them.  I used Dover sole because the fillets are thin, cook quickly, and has a mild fish taste.  The breading added a little bit of crunch without being overpowering.  This is a homemade fast-food dinner because I only needed to broil the fish for a couple of minutes on each side.

Below you’ll find step by step photos to guide you through this recipe.  I do hope you’ll try  it.  It would make a great recipe to prepare with your kids.   And you might win them over to a healthier version of traditional deep fried fish.  Enjoy!

Season the fish with salt and pepper. Cut the Dover sole in thirds and dredge the pieces in flour.
Add tortilla crumbs to one bowl and an egg wash to another.
Coat each piece in the egg wash.
From the egg wash to the crumbs, coat each piece with the crush tortilla chips.
Spray a baking sheet with non-stick spray. Place the coated fish on the baking sheet and generously spray each piece of fish. Place the fish in the broiler for 2 minutes on each side.
Look how gorgeous the baked fish turned out?

Recipe: Baked Tortilla Breaded Sole

  • Prep Time: 5 min(s)
  • Cook Time: 5 min(s)
  • Total Time: 10 min(s)

A simple, quick and healthy breaded fish recipe.

Ingredients

    • 1 1/2 pounds Dover sole fillets
    • salt and pepper
    • 1 cup flour
    • 2 eggs
    • 1/3 cup milk
    • 2 cups crushed corn tortilla chips
    • 2 teaspoons dried dill
    • 1 teaspoon garlic salt
    • Non-stick cooking spray

Instructions

    • Place the oven rack to the highest setting. Preheat the broiler to Hi.
    • Cut the sole fillets in thirds and season both sides with salt and pepper.
    • In a rimmed plate, dredge the fish in flour.
    • Beat the eggs and milk in a bowl. Dip the dredged fish in the milk.
    • Combine the crush tortilla chips, dill and garlic salt. Coat the fill in the crumb mixture.
    • Spray a non-stick spray generously on a baking sheet. Transfer the fish to the baking sheet. Generously spray a layer of non-stick coating over the tops of each filet.
    • Broil in the oven for 4 minutes turning the fish over half way through.
    • Serve immediately.
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  • http://www.kimchimom.com Amy Kim

    INGENIOUS! love this idea…so top chef!

  • Christine

    Love this idea… You would have to cook it longer, of course, but this would be great for chicken strips too

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  • http://www.singleparentmeet.com/ Katie Martin

    This looks like a delicious replacement for panko crumbs. I have definitely been in those situations where I realized too late that I didn’t have all the ingredients I need. It’s always interesting to see how it turns out when you try something new as a replacement though! Plus, corn tortilla chips are a healthy choice like you mentioned, so that aspect, plus not frying them, is a great dinner choice all around. Are the Dover sole filets very expensive? I’ve never heard of them.

    • Alice Currah

      Hi Katie,
      Dover sole is generally an expensive white fish. You can often find it in your local seafood department.

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