Fresh Ideas for cooking whitefish

Published on Wednesday, 3 September 2014 02:40 - Written by Christine Gardner

 This week’s FRESH Ideas segment features part three of the “5 Nights of 5 Ingredient Entrees” series. In part one and two, chicken and pork were featured and this week it’s fish.

People often tell me they are afraid to cook fresh fish at home. They worry about selecting the right type of fish, which cooking technique to use and how long to cook it. They also worry about the smell.

If it smells strong then it probably isn’t fresh. Whatever you choose should smell like the ocean and not smell fishy. If you purchase something that has been frozen and after thawing if smells fishy then letting it soak in milk for 30 minutes can eliminate some of the fishy smell.

Many recipes that feature cod, tilapia, trout, flounder or sole are interchangeable. If you can’t find flounder then tilapia is a good substitute and vice versa. All four are tender, flaky, mild whitefish that are easy to cook in many ways.

This week’s recipe is a family recipe that my mother and I have been making for several years. It works with any type of whitefish and is easy to prepare. You can use frozen or fresh fillets.

Stay tuned to FRESH Ideas on KYTX-CBS19 every Tuesday at 5 p.m. And if you miss a segment or need the recipe you can go to or . The series will run through September 16.

You can also share your favorite weeknight dinners and timesaving tips by emailing . At the end of the series we will share your responses and recipes.



Parmesan Crusted Whitefish



4 cod, flounder or tilapia fillets (If frozen, thawed and dried)

1 cup panko breadcrumbs

1 cup grated parmesan cheese

2 tablespoons butter, melted

1/2 lemon, juiced

1 tablespoon olive oil

1/4 teaspoon salt

1/2 teaspoon black pepper



Preheat oven to 350 degrees. Line a rimmed baking sheet with foil and spray with cooking spray. Place the fish on the baking sheet. In a bowl stir together the breadcrumbs, parmesan, lemon juice, butter, olive oil, salt and pepper. Evenly spread the mixture over the top of the cod. Bake for 15 to 20 minutes depending on the thickness of the fish. Thicker pieces need to cook longer. Remove from oven and use a thin spatula to lift each piece of cod off the baking sheet. Serves 4.