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    You are in: Home / Recipes / Heart-Healthy Oven "fried" Fish Recipe
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    Heart-Healthy Oven "fried" Fish

    Heart-Healthy Oven "fried" Fish. Photo by TeresaS

    1/6 Photos of Heart-Healthy Oven "fried" Fish

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    Total Time:

    Prep Time:

    Cook Time:

    25 mins

    10 mins

    15 mins

    Bone Man's Note:

    This recipe came from a "heart-healthy" class that my wife and I attended a few years back. The recipe was offered by professional dietitians who didn't seem too radical in their approach to cooking. In other words, they didn't hesitate to add small amounts of herbs, spices, etc., which would make the dishes tasteful, such as the celery salt in this recipe. Enjoy this one!

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    Ingredients:

    Servings:

    Units: US | Metric

    • 4 (4 ounce) fish fillets
    • cooking spray
    • 3 tablespoons seasoned bread crumbs
    • 3 tablespoons cornmeal
    • 1/4 teaspoon celery salt
    • 1/8 teaspoon ground red pepper
    • 1 tablespoon canola oil or 1 tablespoon peanut oil
    • 1 egg white, slightly beaten
    • 1/2 teaspoon water
    • 4 lemon wedges

    Directions:

    1. 1
      Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
    2. 2
      Pre-heat oven to 500 degrees.
    3. 3
      Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
    4. 4
      In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
    5. 5
      Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
    6. 6
      Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
    7. 7
      Serve with a lemon wedge on the side.

    Ratings & Reviews:

    • on March 30, 2011

      55

      I used orange roughy - awesome dinner! The fish cooked perfectly. I actually "breaded" the fish and refrigerated it for about 15 minutes before cooking it, as my side dish wasn't cooking fast enough. I'm not sure if this added anything to the recipe or not, but either way, this one is a keeper. Thanks!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on March 16, 2014

      55

      Wonderful recipe. I left out the celery salt and the red pepper. I dipped the entire piece of fish in the egg whites and then into the crumb mixture. Sprayed the baking pan with cooking spary and then I baked it at 450 for 20 minutes and it was perfect.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on April 24, 2012

      55

      A very pantry friendly recipe. Like others I used orange roughy and I must say this was
      very delicious. This is the first time I tried oven fried fish and I am happy I did!

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (12)

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    Nutritional Facts for Heart-Healthy Oven "fried" Fish

    Serving Size: 1 (143 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 198.6
     
    Calories from Fat 45
    22%
    Total Fat 5.0 g
    7%
    Saturated Fat 0.5 g
    2%
    Cholesterol 62.3 mg
    20%
    Sodium 203.2 mg
    8%
    Total Carbohydrate 8.9 g
    2%
    Dietary Fiber 0.9 g
    3%
    Sugars 0.6 g
    2%
    Protein 28.1 g
    56%

    The following items or measurements are not included:

    celery salt

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