While certain kinds of fish are unsafe during pregnancy because of contamination from mercury and other chemicals, small fish are a great pregnancy food, high in protein, B vitamins and good fats.
The other downside to fish is that it can spoil quickly, but fresh fish does freeze well. These oven-crisped filets can be whipped up in a few minutes for a quick entree or salad topping, and you can also freeze them in single servings for up for three months.
- 3 cups bread crumbs or crushed corn flakes
- 1/3 cup olive oil
- 1 tablespoon seafood seasoning (such as Old Bay)
- kosher salt
- 3 large eggs
- 2 1/2 pounds skinless fish fillets, cut into 1-inch strips
- Slaw, ketchup or tartar sauce, for serving
In a shallow bowl or pan, toss the bread crumbs with the oil, seafood seasoning, and ½ teaspoon salt. In a second shallow bowl, beat the eggs with 1 tablespoon water. Working with a few pieces at a time, dip the fish in the beaten eggs (drain off any excess), then coat with the bread crumbs, pressing gently to help them adhere.
The breaded fish fillets can be wrapped in plastic and frozen. To cook, bake from frozen at 450 degrees F on parchment-lined baking sheets until crisp and opaque throughout, 18 to 20 minutes, or 5-7 minutes if the fish is fresh or thawed.
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