Most of the fish we buy are cut so we can easily saute' or grill. But what if you have an opportunity to pick up inexpensive "throw" fish, fish that gets caught in the trolling and is usually discarded. Our local CSF Community supported Fishery brings us a variety of smaller fish we have never seen before, and recommends ways to cook it too.
Breaded and baked in a hot oven, any small fry or uneven chunks can turn out into marvelous meals.
This is how I prepare such fish, may it be a fillet of cod, or a couple of sardines. I fillet the fish, removing the bone, and cover it with a breading mix, I prepare ahead, and bake the fish in a hot oven for 20-25 minutes.
Breading Mix:
2 slices of whole-grain bread
1 clove of garlic
1 diced onion and celery sauteed for five minutes
1/2 bunch of diced parsley or dill
Pulse in a food processor, or chop up and mix and spread on the fish. Add a good drizzle of olive oil, salt and pepper, and a squeeze of fresh lemon.
