Crispy Oven-Fried Fish Recipe: A Delightful Crunch Without Compromise
This oven-fried fish recipe, adapted from BHG.com, offers a delightful way to enjoy flaky, tender fish with a satisfyingly crunchy topping that remains moist and flavorful. The simplicity of this dish, combined with the refreshing hint of lemon, makes it a perfect choice for a quick yet satisfying meal, ideal for busy weeknights or leisurely weekends alike.
Ingredients
| Ingredient | Quantity |
|---|---|
| Yellow cornmeal | 4 tablespoons |
| Lemon-pepper seasoning | 3 teaspoons |
| Bread crumbs | 3/4 cup |
| Vegetable oil | 1/4 cup |
| Egg white | 1 |
| Fish fillets (your choice) | 1 pound |
| Fresh lemon juice | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 194.7 kcal |
| Total Fat | 4.9 g |
| Saturated Fat | 0.7 g |
| Cholesterol | 62.4 mg |
| Sodium | 199.1 mg |
| Carbohydrates | 8.2 g |
| Fiber | 0.7 g |
| Sugars | 0.4 g |
| Protein | 28 g |
Cooking Time
| Time Component | Duration |
|---|---|
| Prep Time | 15 minutes |
| Cook Time | 8 minutes |
| Total Time | 23 minutes |
Instructions
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Preheat Your Oven: Begin by preheating your oven to a sizzling 500°F (260°C). This high temperature will ensure that your fish achieves a perfect crispiness without drying out.
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Prepare the Fish: If your fish fillets are frozen, allow them to thaw completely before proceeding. Once thawed, rinse the fillets gently under cold water and pat them dry using paper towels. This step is crucial for achieving a nice coating and ensuring that the fillets bake evenly.
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Prepare the Baking Pan: Spray a baking pan generously with nonstick spray. This will help to prevent the fish from sticking, allowing for easy removal after baking.
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Make the Coating Mixture: In a mixing bowl, combine the yellow cornmeal, lemon-pepper seasoning, and bread crumbs. This mixture will form a flavorful and crunchy coating that complements the fish beautifully.
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Incorporate the Oil: Drizzle the vegetable oil into the coating mixture and toss everything together until it is well combined. The oil will help the coating crisp up nicely in the oven.
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Coat the Fish: Dip one side of each fish fillet into the beaten egg white, ensuring that it is well coated. Then, dredge the same side through the prepared bread crumb mixture, pressing lightly to adhere the coating.
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Arrange on the Baking Pan: Place the coated fillets, coating side up, onto the prepared baking pan. Ensure they are spaced apart to allow for even cooking and browning.
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Bake to Perfection: Bake the fish in your preheated oven for approximately 6 to 8 minutes per half-inch thickness. The fish is done when it flakes easily with a fork and the coating is a lovely golden brown.
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Serve with a Zesty Finish: As soon as the fish comes out of the oven, spritz fresh lemon juice over the fillets for a burst of flavor. This final touch elevates the dish, adding brightness that beautifully balances the richness of the fish.
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Enjoy: Serve your crispy oven-fried fish alongside your favorite sides, such as steamed vegetables, a fresh salad, or fluffy rice, and enjoy a nutritious meal that’s both easy to prepare and full of delightful flavors.
With its appealing crunch and zesty freshness, this oven-fried fish recipe is sure to become a family favorite, offering a healthy yet indulgent dining experience that can be ready in under 30 minutes. Perfect for any occasion, it aligns beautifully with a high-protein dietary preference, making it a win-win in both taste and nutrition.
