Catch Of The Day Plank Fish
A flavorful grilled fish dish topped with fresh tomatoes, onions, and herbs, perfect for seafood lovers seeking a hearty, aromatic meal on a casual or special occasion.
Ingredients
Instructions
- Preheat a 12 x 18-inch board for serving or cooking.
- Season the fish with salt, pepper, oregano, and basil.
- Dredge the fish in flour, then dip in scrambled eggs, and coat with bread crumbs.
- Heat olive oil in a skillet over medium heat.
- Cook the fish until golden brown on both sides, about 4-5 minutes per side.
- In a separate pan, melt margarine and cook sliced onions until translucent.
- Add sliced tomatoes to the onions and cook for another 3-4 minutes.
- Serve the cooked fish topped with the tomato and onion mixture.
Tips & Substitutions
For an extra flavor boost, consider adding a sprinkle of lemon zest to the fish before dredging. If you're out of margarine, butter is a perfect substitute. You can also use gluten-free flour and breadcrumbs if you're looking for a gluten-free option. For a spicy kick, try adding a pinch of cayenne pepper to the breadcrumb mixture. This dish pairs well with Mediterranean recipes, enhancing the overall flavor.
Serving Suggestions
Serve the Catch Of The Day Plank Fish atop a bed of fluffy rice or alongside a fresh Capers-Spinach Salad for a delightful meal. It also pairs beautifully with a side of roasted vegetables or a light pasta dish. A drizzle of balsamic reduction can elevate the presentation and flavor, making it an impressive dish for gatherings.
Storage & Reheating
Store any leftover fish in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F (175°C) for about 10 minutes to maintain its crispiness. Avoid microwaving, as it can make the fish soggy. The tomato and onion mixture can also be stored separately and reheated gently.
Nutrition & Diet Analysis (per serving)
Each serving of Catch Of The Day Plank Fish contains roughly 671 calories, with 16g protein, 45g carbohydrates, and 50g fat. It is an excellent source of iron (79% of the Daily Value), dietary fiber (45% of the Daily Value), and calcium (45% of the Daily Value), and a good source of potassium and vitamin C. Note that it is relatively high in sodium, at 2972mg per serving (129% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish for this recipe?
Yes, frozen fish can be used, but it's important to fully thaw it in the refrigerator before cooking. Pat the fish dry with paper towels to ensure it cooks evenly and achieves a nice golden crust. Just be mindful that the cooking time may vary slightly depending on the thickness of the fish.
What type of fish is best for this recipe?
While this recipe is versatile, white fish such as tilapia, cod, or haddock works best due to their mild flavor and flaky texture. However, you can also experiment with salmon or trout if you prefer a richer taste. Just adjust the cooking time accordingly, as these fish may require a bit longer to cook.
Can I prepare the fish ahead of time?
Yes, you can prep the fish by seasoning and dredging it in flour and breadcrumbs a few hours in advance. Store it on a plate covered with plastic wrap in the refrigerator. When you're ready to cook, simply dip it in the scrambled eggs and pan-fry. This can save time and make dinner preparation easier.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).