Prep time: 15 minutes
Cook time: 14 minutes
1 tablespoon all-purpose flour
1 cup panko breadcrumbs
1 teaspoon salt
1 1/4 pounds haddock fillets, divided into 4 pieces
1 medium red onion, quartered
1/2 jalapeño pepper (with seeds if you like it hot)
2 cloves garlic
1/2 cup loosely packed fresh cilantro
1 pint kumquats, halved and seeded
1 tablespoon olive oil
1 tablespoon honey
1 tablespoon lemon juice
Salt and ground black pepper
Heat the oven to 400 degrees. Coat a rimmed baking sheet with cooking spray.
In a wide, shallow bowl or pie pan, whisk together the eggs and flour. In a second similar bowl or pan, mix the breadcrumbs and salt.
One piece at a time, dip the haddock in the egg blend, turning to coat all sides, then dredge through the breadcrumbs, patting them on to cover evenly.
Arrange the haddock on the prepared baking sheet. Spritz the tops of the fish with cooking spray. Bake for 12 to 14 minutes, or until the fish flakes easily.
Meanwhile, in a food processor combine the onion, jalapeño and garlic. Process until chopped. Add the cilantro and kumquats, then pulse to chop.
Transfer the kumquat mixture to a medium bowl. Stir in the olive oil, honey and lemon juice, then season with salt and pepper.
Serve the haddock topped with the salsa.
Per serving: 410 calories; 70 calories from fat (18 percent of total calories); 8 g fat (2 g saturated; 0 g trans fats); 190 mg cholesterol; 50 g carbohydrate; 35 g protein; 9 g fiber; 720 mg sodium.