Breadcrumb crusted fish (or breaded fish) is a popular item these days. You can even find it in fast-food joints with such names as "Filet-O-Fish Sandwich" and "Fillet Fish Sandwich;" and sometimes a place may even own up by calling it a "Fried Fish Sandwich." Usually served on a bun, these items are sheer killers in terms of health. They average from 350 to 480 calories, and 640 mg. of sodium or more. No matter how tasty, they are heart attacks on a plate.

Making this dish at home is much easier, healthier, and, yes, tastier. It's an inexpensive way to satisfy your cravings while giving your arteries a break. In the recipe given you can use any firm fleshed fish fillet---cod, haddock, perch, turbot, etc. Wanna splurge, get some fillet of sole. You probably have all the ingredients already in your cupboard. In terms of breadcrumbs, want to be fancy about it---make your own, or use Japanese panko. Anyway, forget about the greasy spoon down the street. Stay home and cook something good.

The usual accompaniment to fish fillets is potatoes and/or greens. True to my Puerto Rican heritage, I serve them with tostones (deep fried plantains). For a good recipe on tostones check my post of 09/09/10. My website ( - 10/16/16) also offers both a recipe and video on how to prepare fried plantains. Making them ain't that hard.


1/2 cup fine dry breadcrumbs
2 cloves garlic, finely minced
Salt and ground black pepper to taste
2 tablespoons olive oil
1/4 cup plain Greek yogurt
1/4 cup light or low-fat mayonnaise
Juice of half a lemon
1 tablespoon chopped fresh oregano or 1 teaspoon dried
1 1/4-2 pounds fish fillets

1. Preheat oven to 425°F.
2. In a small bowl, combine breadcrumbs, garlic, salt, pepper, and olive oil. In another bowl, combine yogurt, mayonnaise, lemon juice, and oregano.
3. Place fish fillets on a greased baking pan (I prefer cast-iron). Top with yogurt-mayonnaise sauce, and sprinkle with breadcrumbs. Bake fish until fillets are tender and breadcrumbs are golden, about 15 minutes.
    Yield: 4 servings.