Oven Fried Fish

​Servings 4
1 ½ cups panko breadcrumbs-for low-carb option replace breadcrumbs with pork rind crumbs
Salt and ground black pepper 
2 tablespoons fresh parsley, minced 
¼ cup plus 5 tablespoons flour 
2 large eggs 
3 tablespoons mayonnaise 
½ teaspoon paprika 
¼ teaspoon cayenne pepper (optional)
1 ¼ pounds tilapia, or skinless cod fillet , or haddock fillet, or other thick white fish fillet (1 to 1 1/2 inches thick), cut into 4 pieces 
Lemon wedges
Tartar Sauce - recipe below 

1. Preheat oven to 450˚
2. Transfer crumbs to pie plate; toss with parsley. 
3. Place 1/4 cup flour in second pie plate. In third pie plate, whisk eggs, mayonnaise, paprika, cayenne pepper (if using), and 1/4 teaspoon black pepper until combined; whisk in remaining 5 tablespoons flour until smooth.
4. Spray wire rack with nonstick cooking spray and place in rimmed baking sheet. Dry fish thoroughly with paper towels and season with salt and pepper. Dredge 1 fillet in flour; shake off excess. Using hands, coat with egg mixture. Coat all sides of fillet with bread crumb mixture, pressing gently so that thick layer of crumbs adheres to fish. Transfer breaded fish to wire rack. Repeat with remaining 3 fillets.
5. Bake fish until firm, with a little “give”, about 18 to 25 minutes depending how thick the fillets are. Using a spatula, transfer fillets to individual plates and serve immediately with lemon wedges and tartar sauce.

TARTAR SAUCE
 
1 cup mayonnaise
2 tablespoons finely chopped sweet pickles, plus 2 teaspoons juice
1 tablespoon drained capers, minced
2 teaspoons lemon juice
1 teaspoon minced shallot or red onion
1/2 teaspoon Worcestershire sauce
Salt and pepper
 
Whisk mayonnaise, pickles, pickle juice, capers, lemon juice, shallot, and Worcestershire in bowl. Season with salt and pepper. Refrigerate until ready to use.