Oven Fried Fish

2014-05-30
  • Servings : 4
  • Prep Time : 12m
  • Cook Time : 12m
  • Ready In : 24m
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Nutritional Info

This information is per serving.

  • Calories

    135
  • Calories from Fat

    15
  • Total Fat

    2g
  • Saturated Fat

    1g
  • Trans Fat

    0g
  • Cholesterol

    35mg
  • Sodium

    300mg
  • Carbohydrates

    13g
  • Dietary Fiber

    0g
  • Sugar

    1g
  • Protein

    18g
  • Serving Size:

    About 4 oz. (115g)

Oven Fried Fish has about half the calories of fried fish and takes only minutes to prepare and bake.

Nutrition Information

Nutrition information is for low fat white fish like cod and tilapia. Add about 30 calories per serving for high fat fish like catfish and salmon.

Low sodium, unseasoned homemade breadcrumbs can be substituted for panko breadcrumbs.

Ingredients

  • 1 lb. (450 g) fish fillets about 1-inch thick
  • 1/4 cup (25 g) panko breadcrumbs
  • 1/4 cup (40 g) white or yellow cornmeal
  • 1/2 teaspoon (5 ml) Italian seasoning
  • 1/2 teaspoon (5 ml) kosher salt
  • 1/2 teaspoon (5 ml) paprika
  • 1/4 teaspoon (2.5 ml) onion powder
  • 1/4 cup (60ml) milk

Method of Preparation

Step 1

Preheat oven to 450°F (205°C). Lightly coat a 9x13 baking pan or sheet with cooking spray or oil to prevent fish from sticking.

Step 2

Crush panko crumbs using a rolling pin or meat mallet. Combine all dry ingredients.

Step 3

Cut fish fillets into pieces about 1inch wide. Dip pieces in the milk and dredge in the breadcrumb mixture coating all sides. Place on baking sheet at least 1-inch apart.

Step 4

Bake 10 to 12 minutes, depending on fish thickness, or until fish flakes easily using a fork.