Parmesan and Herb-Crusted Walleye

Parmesan and Herb-crusted Walleye Serves 4.

Note: Panko -- which are light, large breadcrumbs -- can be found in most grocery stores and in Asian grocery stores.

• 1/2 c. flour

• 1 egg

• 2 tbsp. heavy cream

• 1 tbsp. water

• 1 c. panko bread crumbs (see Note)

• 1 c. finely grated Parmesan cheese

• 2 tsp. minced fresh thyme

• 2 tsp. minced fresh rosemary

• 11/8 tsp. salt, divided

• 4 boneless, skinless walleye fillets (about 4 oz. each)

• Freshly ground black pepper

• 6 tbsp. canola or vegetable oil

• Lemon wedges for garnish

Directions

Prepare the breading for the fish. First, put the flour in a shallow dish. In another shallow dish, whisk together the egg, cream and water. On an elongated platter, combine the panko, Parmesan, thyme, rosemary and 1 teaspoon salt.

Season the fish lightly with the remaining 1/8 teaspoon salt and dust with freshly ground black pepper.

Dip the fish into the flour and pat to remove all excess. Dip into the egg wash and shake to remove excess. Lay on the bread-crumb mixture and scoop bread crumbs on top. Press carefully so that they adhere, flip the fish and repeat on the other side; set breaded fish on a clean platter. Repeat this with the remaining filets.

Heat a large skillet over medium heat and add the oil. When hot enough that a droplet of water sizzles, add the fillets and cook until dark golden brown. Flip the fillets and cook until dark golden brown on the other side. Serve immediately, with lemon wedges if desired.

Nutrition information per serving:

Calories366Fat21 gSodium750 mg

Carbohydrates13 gSaturated fat5 gCalcium208 mg

Protein30 gCholesterol104 mgDietary fiber1 g

Diabetic exchanges per serving: 1 bread/starch, 4 lean meat, 2 fat.

Walleye Steamed in Sake With Horseradish Ponzu Serves 4.

Note: Mirin (Japanese rice wine) and tamari (a soy-like sauce) can be found in upscale grocery stores and Asian markets. You will need some type of steamer for this.

• 3 tbsp. lime juice

• 4 tbsp. lemon juice

• 1/3 c. soy sauce

• 1 tbsp. tamari (see Note)

• 2 tbsp. mirin (see Note)

• 1 tbsp. rice wine vinegar (unseasoned)

• 2 tbsp. freshly grated horseradish (or extra-hot prepared horseradish; do not use cream-style horseradish)

• 4 skinless, boneless walleye fillets (about 4 oz. each)

• 1/4 tsp. salt

• Freshly ground black pepper

• 4 tbsp. sake

Directions

For the horseradish ponzu: Whisk together the lime and lemon juices, soy sauce, tamari, mirin, rice wine vinegar and horseradish. Reserve.

For the fish: Lay the walleye fillets on a platter. Season both sides with the salt and pepper. Starting on the tail end, roll up the fillet, prop it up so that it sits on one end, and secure with a toothpick.

Set the fish on a plate that fits inside your bamboo steamer basket and pour the sake over the fish. Set the plate into the steamer, cover tightly and set over a boiling pot of water. (A wok works well.) Steam for 5 minutes, or until the fish is opaque in the middle.

Transfer the steamer to the countertop, lift off the lid and transfer the fish to a plate. (You won't be using the sake cooking liquid). Remove toothpicks.

With a thin spatula, transfer the fish to a plate and spoon sauce over it.

Nutrition information per serving:

Calories145Fat2 gSodium1590 mg

Carbohydrates5 gSaturated fat0 gCalcium30 mg

Protein24 gCholesterol62 mgDietary fiber1 g

Diabetic exchanges per serving: 3 lean meat.

Walleye Teriyaki Serves 2.

Note: Adapted from "Japanese Food, A Simple Art," by Shizuo Tsuji. Mirin (Japanese rice wine) is available in upscale supermarkets and Asian grocery stores.

• 2 tbsp. sake

• 2 tbsp. mirin (see Note)

• 2 tbsp. soy sauce

• 1/2 tsp. sugar

• 2 (6-oz.) skinless walleye fillets

• 2 tsp. canola oil

• Wondra or cake flour

• 1 tbsp. butter

Directions

For the teriyaki mixture, whisk together the sake, mirin, soy sauce and sugar, and set aside.

Heat a wide skillet over high heat and add just enough canola oil to thinly coat the bottom. Pat the walleye fillets dry, and dust the tops with flour; shake off excess. Place the fish flour-side down and cook over high heat until golden brown and three-quarters cooked through. Flip the fish and add the teriyaki mixture.

Cook, basting the sauce over the fish with a spoon, until the fish is cooked through and the sauce has reduced, about 1 minute. Remove the fish to a plate and add the butter to the pan juices. Boil until reduced to a glaze and spoon over the fish.

Nutrition information per serving:

Calories302Fat12 gSodium1086 mg

Carbohydrates8 gSaturated fat4 gCalcium32 mg

Protein35 gCholesterol110 mgDietary fiber0 g

Diabetic exchanges per serving: 1/2 other carb, 5 lean meat.