You can see from my hurried photograph that this was a quick weeknight meal. I almost feel better about posting it just for that reason. It doesn't have to be glamourous or elegant, but if it easy and delicious, you will be proud to serve it to your family, and just as proud to share it with your friends and the blogosphere.
Whatever boring, inexpensive white fish is available (choose based on sustainability recommendations of the Monterery Bay Aquarium) makes a great base for this recipe.
Preheat oven to 425. Cut the filets into chunks or strips if that makes them more fun or more appealing (I made wedges). Dip them in a mixture of 1 egg white to 1/4 cup skim milk, then dip into panko crumbs to coat. Lay in a baking dish (do not grease). Sprinkle with Creole seasoning, or until the pieces have an attractive color. Bake in preheated oven 10-15 minutes, depending on how thick the pieces are.
I served with roasted potatos and spinach salad. The fish will be ready in the same amount of time it takes you to make a salad, so if you have a fresh loaf of sourdough bread (instead of roasting potatoees), this meal can be ready in less than 20 minutes!