Heart-Healthy Oven "fried" Fish
"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!"
photo by teresas
- Ready In:
- 25mins
- Ingredients:
- 10
- Serves:
-
4
ingredients
- 4 (453.59 g) fish fillets
- cooking spray
- 44.37 ml seasoned bread crumbs
- 44.37 ml cornmeal
- 1.23 ml celery salt
- 0.61 ml ground red pepper
- 14.79 ml canola oil or 14.79 ml peanut oil
- 1 egg white, slightly beaten
- 2.46 ml water
- 4 lemon wedges
directions
- Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
- Pre-heat oven to 500 degrees.
- 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.
- 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.
- Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
- Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
- Serve with a lemon wedge on the side.
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Reviews
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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! -
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. -
A very pantry friendly recipe. Like others I used orange roughy and I must say this was<br/>very delicious. This is the first time I tried oven fried fish and I am happy I did! -
Delicious! I used Orange Roughy, and substituted Italian Seasoning for the Celery Salt (didn%u2019t have any) and it was delicious!! The crunch was great, and it was so easy and fast! The Fiancé who is picky and doesn%u2019t really love fish, ate every bite! And he wants it again! It felt like a treat and I really enjoyed it! I am on Weight Watchers, and it%u2019s VERY low points, gotta love that!
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Very tasty. The fish came out nice and tender. I used Tilapia. I cut the recipe in half and used egg beaters instead of the egg whites. This is so easy to prepare. I love that it's good for you. It's a keeper. Thanks for posting. :)
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Tweaks
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Delicious! I used Orange Roughy, and substituted Italian Seasoning for the Celery Salt (didn%u2019t have any) and it was delicious!! The crunch was great, and it was so easy and fast! The Fianc who is picky and doesn%u2019t really love fish, ate every bite! And he wants it again! It felt like a treat and I really enjoyed it! I am on Weight Watchers, and it%u2019s VERY low points, gotta love that!
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A nice alternative to all those mayo-based oven "fried" fish recipes. I followed the recipe almost exactly (which is somewhat rare for me), except I subbed celery seed for celery salt, because that's what we had, and also adjusted the baking time to mesh with the sides I was serving. After mixing the canola oil into the dry ingredients, I thought it would make it easy to pour and spread it out on a paper plate to coat the fish. Well, after brushing them with the egg white wash, it did make it easier, but what REALLY helped was to first put the egg white-washed fish in my PAM-sprayed baking dish and fold the paper plate in half and pour the crumb mixture on top of the fish. Then, I could pat down as much topping mixture as I needed on each piece. It wasn't a mess, and it all got used. Taking Marsha D.'s advice, I baked at 425 for 20 minutes, and they came out great (I liked the tiny bite in my mouth from the ground red pepper). Okay, this review is long enough. :) Thanks for the recipe, I will definitely make this again!
RECIPE SUBMITTED BY
<p>I am a retired State Park Resort Manager/Ranger. <br /><br />Anyway, as to my years in the State Park System (retired now), I was responsible for 4 restaurants/dining rooms on my park and my boss at Central Headquarters said I should spend less time in my kitchens and more time tending to my park budget. I spent 25 years in those kitchens and worked with some really great chefs over those years, (and some really awful ones too!) <br /><br />I spent THOUSANDS of hours on every inch of that park and adjacent state forest (60,000 acres) and sometimes I miss it. But mostly I miss being in that big beautiful resort lodge kitchen. I miss my little marina restaurant down on the Ohio River too. I served the best Reuben Sandwich (my own recipe -- posted on 'Zaar as The Shawnee Marina Reuben Sandwich) in both the State of Ohio and the Commonwealth of Kentucky down there and sold it for $2.95. Best deal on the river! <br /><br />They (friends and neighbors) call my kitchen The Ospidillo Cafe. Don't ask me why because it takes about a case of beer, time-wise, to explain the name. Anyway, it's a small galley kitchen with a Mexican motif (until my wife catches me gone for a week or so), and it's a very BUSY kitchen as well. We cook at all hours of the day and night. You are as likely to see one of my neighbors munching down over here as you are my wife or daughter. I do a lot of recipe experimentation and development. It has become a really fun post-retirement hobby -- and, yes, I wash my own dishes. <br /><br />Also, I'm the Cincinnati Chili Emperor around here, or so they say. (Check out my Ospidillo Cafe Cincinnati Chili recipe). SKYLINE CHILI is one of my four favorite chilis, and the others include: Gold Star Chili, Empress Chili and, my VERY favorite, Dixie. All in and around Cincinnati. Great stuff for cheap and I make it at home too. <br /><br />I also collect menus and keep them in my kitchen -- I have about a hundred or so. People go through them and when they see something that they want, I make it the next day. That presents some real challenges! <br /><br />http://www.dnr.state.oh.us/parks/parks/shawnee.htm</p>
