Panko and Sesame Crusted Fish with Roasted Broccoli

Fish is a tough meal in our house.  While I love many varieties, it always seems that the purchasing choice involves some complicated matrix of “who likes what”  and what I am willing to buy based on sustainability, mercury levels, etc.  I could get wild Alaskan salmon, but then my husband is unhappy.  I could get shellfish, but I am always afraid of it with my daughter’s severe food allergies (shellfish allergies can show up at any time, even if you have never had them before).  I could get tuna which would please my husband, but would make me unhappy because of the high mercury levels (especially important to avoid for kids and preggos).

I could give up — however, I am usually too stubborn to do that.  And I do like having fish at least once a week — so what is one to do?  I usually buy some sort of white fish.  In most cases (when I can get it) it is Wild Alaskan Cod — which to the best of my knowledge is sustainably caught and not high up there with chemical levels (cold water fish tend to be better in that regard).  

But my other challenge is that this crew usually likes their fish fried and sauced.  And that is sometimes more than I am willing to do on a weeknight.  So I came up with this recipe as a quick alternative to fried fish that can be put in the oven and doesn’t require the messy steps of eggs and breading.  Or the falling apart in the pan that some panfried fish has a tendency to do.  And once again, you will notice I use brown butter here.  I think it’s a great trick for lots of dishes and provides extra flavor without a lot of extra hassle.  

This meal is a no-brainer.  It is easily cooked (top to bottom) in less than thirty minutes.  And this picky fish crew loves it.  (I should add that this method is very good for salmon as well, but I don’t get many chances to do that.)  And roasting your broccoli is fantastic — if you have never tried it, you must.  It caramelizes and gets a little crispy and is wonderful with just a little bit of salt on it.  Try the same method with other veggies too (cauliflower, green beans, etc.)

Panko and Sesame Crusted Fish with Roasted Broccoli 

Serves 4

Fish and Sauce:
1 1/2 pounds of white fish (we use Alaskan cod)
3 T butter
1/2 cup of sesame seeds
1 cup of panko breadcrumbs
Salt and Pepper
1/2 cup sour cream
Fresh chopped herbs (about 1 T of dill, tarragon, basil, or parsley, etc.)
Zest of one lemon (totally optional, but it gives great flavor)
1 T water

Broccoli: 
1 bunch of broccoli
Olive Oil
1/2 t salt
Freshly Ground Pepper

Prep:

1.  Wash and stem broccoli, cutting it into small florets.  (BTW, the upper parts of the stems are actually pretty good sliced and served with some dip for the kids to snack on).  Place florets on large, metal rimmed sheet pan or roasting pan. (I usually line it with parchment so it doesn’t stick).  Give it a healthy drizzle of olive oil (two tablespoons or so) and sprinkle with salt and pepper.  Toss it around so the broccoli is all evenly coated.

2.  Preheat oven to 425 F.  

3.  In a saute pan, melt 3 T of butter over medium heat in order to brown it.  This will take 2-3 minutes.  Stir the whole time and as it starts to smell nutty and fragrant, it will begin to brown.   Cook just a bit longer until it browns a little more and then remove from heat so it doesn’t burn.  (If it burns, you need to start over).  

4.  Put butter back on the heat and add sesame seeds and toast for a minute or two.  Add in panko breadcrumbs, 1/2 t of salt, and freshly ground pepper, and stir until the butter is well distributed throughout the crumbs.  Remove from heat and set aside.  

5.  Make sauce by mixing sour cream, water, fresh herbs (whatever you have), the zest of one lemon, and salt and pepper.

6.  Line a large baking sheet with parchment and lay out fish.  (We usually get one large filet, but you could use smaller pieces if you like).  Spoon panko/sesame/butter crumbs on fish.  Gently spread them around, patting them onto the fish so they adhere.  

Cooking:

Put both fish and broccoli in the oven and cook for 12-15 minutes.  You may need to rotate your baking sheets so everything cooks evenly.  Stir the broccoli several times while it roasts.  The fish is done when it is golden brown on top and just staring to flake (should be opaque, but don’t overcook it).  The broccoli should be done in the same amount of time — it should still be bright green and crispy, but starting to brown on the edges (if it is done before the fish, just pull it out and throw it back in for a minute to heat it back up when you are ready to serve).  

Cut fish into servings and plate.  Drizzle with a bit of the sour cream sauce and serve with the roasted broccoli.