I could eat pretzels for dinner, especially the slightly soft, New York-style ones, preferably with a nice tall glass of beer. Still, I know that meals are supposed to be slightly healthier than that. So how about pretzel and mustard crusted fish?
For me, pretzels lie on the spectrum of food somewhere between totally wicked and not-so-horribly-unhealthy snack food. If you moderate the salt, they’re mainly just flour, water, and yeast. Plus, they are baked rather than fried. They’re infinitely better than salt-and-vinegar potato chips (which I do love) and not quite as healthy as unbuttered popcorn. In my world, where balance is what it’s all about, a few pretzels are hardly a crime.
Used as a crust for baked fish, pretzels are a great alternative to breadcrumbs. Slightly crunchy like panko (Japanese bread crumbs), pretzels give fish fillets a nice texture. Unlike ordinary breadcrumbs, pretzels are delicious on their own, imparting a flavor to the baked fish that is pleasant without being overwhelming.
Of course, when using pretzels in place of breadcrumbs, you need something that helps them adhere to whatever is being “breaded.” In this pretzel and mustard crusted fish recipe, I’ve used a mustard and mayonnaise mix for that purpose. Besides the fish fillets, the pretzels, and the mustard/mayonnaise mixture, the only other ingredients are a bit of dill and ground pepper for flavor.
Mix the mustard and mayonnaise, spread them on the fillets (a bit more thickly than is shown below), add the dill and ground pepper, and coat with the crushed pretzels.
Then bake them for somewhere between 10 and 15 minutes (depending on the thickness of the fillets); I flipped mine over about halfway through, but that’s optional. 
This recipe is part of Progressive Eats, for this month’s collection of pretzel-related recipes. In creating my pretzel and mustard crusted fish fillets, I was inspired by breaded fish fillet recipes and advice from two cookbooks I really love. The first, The New Legal Sea Foods Cookbook is a charming little book that I bought for $1 and have cherished ever since. It has simple preparations for lots of different types of fish and seafood with plenty of helpful tips about what to do – and what not to do – with fish and seafood. The second, Fish & Shellfish: The Cook’s Indispensable Companion, is a mammoth tome, that is part encyclopedia, part cookbook and altogether wonderful.
Welcome to Progressive Eats, our virtual version of a Progressive Dinner Party. This month we’re having a Pretzel Party hosted by Heather Schmitt-Gonzalez, who blogs at All Roads Lead to the Kitchen. Since today is National Pretzel Day, we thought it was the perfect chance to feature all sorts of fabulous homemade pretzel recipes, recipes that feature pretzels (both soft and hard), and pretzels dips/condiments. We have a varied and delicious menu for today that we hope you’ll enjoy!
If you’re unfamiliar with the concept, a progressive dinner involves going from house to house, enjoying a different course at each location. With Progressive Eats, a theme is chosen each month, members share recipes suitable for a delicious meal or party, and you can hop from blog to blog to check them out.
We have a core group of 12 bloggers, but we will always need substitutes and if there is enough interest would consider additional groups. To see our upcoming themes and how you can participate, please check out the schedule at Creative Culinary or contact Barb for more information.
Pretzel Party!
Pretzels as an Ingredient
- Almond Pretzel Bread Pudding from All Roads Lead to the Kitchen
- Beer & Pretzel Cupcakes from Stetted
- Chocolate Peanut Butter Pie with Pretzel Crust from Creative Culinary
- Margarita Pie with a Pretzel Crust from The Wimpy Vegetarian
- Peanut Butter, Pretzel, Chocolate Chip Energy Bites from Healthy Delicious
- Pretzel and Mustard-Crusted Fish Fillets from Mother Would Know
- Triple Berry Pretzel Dessert from Miss in the Kitchen
Pretzels from Scratch
- Bread Pretzels with Beer Cheese from Pastry Chef Online
- Gluten Free Pretzel Dogs from The Tomato Tart
- Homemade Philly Style Soft Pretzels from The Food Hunter’s Guide to Cuisine
- Pretzel Bites with Honey Mustard Dip from The Redhead Baker
- Pretzel Rolls from That Skinny Chick Can Bake
Pretzel-Crusted Fish Fillets
Ingredients
- 1 pound thick white fish E.g. cod or similar
- 2 tablespoons Dijon mustard
- 2 tablespoons mayonnaise
- 2 teaspoons fresh chopped dill can substitute 1/2 - 3/4 teaspoon dried dill
- Freshly ground pepper
- 3 ounces pretzels crushed (about 3/4 cup)
- 1-2 tablespoons oil for coating the baking dish
Instructions
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Pre-heat the oven to 425 degrees F.
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Coat a small baking dish well with grapeseed, canola, or similar unflavored oil
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Dry the fish fillets with a paper towel
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Mix the mustard and mayonnaise and spread half of it over the top of the fish and on the sides. Add half the dill and ground pepper to taste. Coat with half the crushed pretzels, pressing the coating into the fish fillet so it sticks.
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Turn the fillets over. Repeat the mustard/mayonnaise, dill, pepper and crushed pretzels on the second side.
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Put the fillets in the baking dish and tip it to catch any extra oil. Drizzle that extra oil on top of the fillets. Bake the fillets for 10-15 minutes until they are just done all the way through (flaky when pricked with a fork.)
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You may turn them over halfway through - it's optional, but results in more evenly browned crust.
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Serve immediately with lemon wedge.
Recipe Notes
Crush the pretzels in a small food processor or in a plastic bag with a rolling pin.
Use a baking dish just large enough to hold the fillets.
Heather | All Roads Lead to the Kitchen says
I’ve crusted chicken in pretzels…but never fish – I need to get on that asap, because these fish fillets look and sound incredible. Plus, my youngest son would devour them…and so would I!
Coleen @ The Redhead Baker says
What a fun way to cook with pretzels! I bet my fiance would love this dish.
Laura says
Coleen, Glad you liked it – you should definitely try it, for the crust and for the pretzels that you will certainly want to eat alongside:)
Megan | Stetted says
I’m always looking for new ways to serve fish to my kids (so they actually eat it…) so I’m definitely going to add this to the must-try list!
Liz says
Such a glorious idea for a crispy coating! Your fish looks fabulous, Laura!!
Laura says
Thanks Liz. I hadn’t thought of using pretzels until this month’s Progressive Eats. Love how our group pushes me to think of new recipes and combinations.
The Food Hunter says
I bet this makes the fish taste extra special
Laura says
It is pretty good if I do say so myself:)
Barbara | Creative Culinary says
I admit I don’t eat enough fish…and this makes me want to change that…really a nice dish I know I would love!
Laura says
Barb, Another plus for this recipe (besides that it tastes great) is that it’s quick and simple. Perfect for a night when you’ve spent too long preparing another dish for the blog:)
Sabrina Modelle says
Well hello there fishy fishy! These look fantastic, Laura. My husband loves anything crispy and breaded- we’re going to have to give these a try.
Laura says
Sabrina, How great. Love fish and bread in this house too! Hope your husband enjoys it.
Ashley @ Big Flavors from a Tiny Kitchen says
Love the crust here, Laura! Looks so deliciously crispy with that flaky fish. YUM!
Laura says
Ashley, Many thanks. It is a good combination – nice looking and tasty too.
Lisa (Panning The Globe) says
I am so excited to make this dish Laura. So simple and it looks delicious. I’ve been wanting to cook more fish for the family and my son is not a huge fan, but I have a feeling this dish will turn him around. Thanks for another great recipe.
Laura says
Thanks Lisa. Maybe your son will be won over if you serve it with a side of pretzels:)
Miss @ Miss in the Kitchen says
This is brilliant! My family would certainly enjoy this crunchy coating for fish. I may try it with catfish!
Laura says
Milisa, Thanks for stopping by. What a wonderful adaptation – I don’t often see catfish in the midAtlantic, but bet it would be great with this crust.
Jenni says
Wow, Laura! Simple and perfect! I love the mustard pretzel combo literally baked into every bite! I also appreciate your Continuum of Healthy Snacks. Potato chips < Pretzels < Unbuttered popcorn. I shall remember that when I (occasionally) try to be virtuous! lol
Laura says
Jenni, Thanks. I’m afraid my virtuous days are far too few, but now that I have a guilt-free way to use pretzels, maybe they’ll draw me away from more dangerous snack food.
Millican Pecan says
Can’t wait to try this! I love fish and finding new ways to cook it so my family doesn’t get bored isn’t always easy…and who doesn’t like pretzels? I love mustard (no extra calories, just flavor) so this is calling to me! Thank you for your recipe!
Laura says
Millican – If there is anyone who doesn’t like pretzels, I haven’t met them:)