Oven "fried" Fish

Submitted by Irmgard

"The other day, my husband was asking for fish and chips but with my high cholesterol, I have to avoid things like that. I found in a magazine at the doctor's office this recipe for oven fried fish, which is nice and crispy like the deep fried kind but without all the fat. This is excellent served with evelyn/athens' Spicy Oven Fries and your favourite cole slaw recipe."

 

• Ready In: 30mins
• Ingredients: 9
• Serves: 4

ingredients

• 4 (6 ounce) tilapia fillets
• 1 egg white
• 1⁄2 cup buttermilk
• 1⁄2 cup all-purpose flour
• 1⁄2 cup dried breadcrumbs
• 2 teaspoons paprika
• 1⁄2 teaspoon cayenne pepper
• 1 teaspoon salt
• 1 tablespoon vegetable oil

directions

1. Position rack on top shelf in oven.
2. Preheat oven to 500 degrees F.
3. Line a rimmed baking sheet with foil and set a wire rack on top.
4. Lightly spray or brush rack with vegetable oil.
5. Pat fish dry with paper towels.
6. Slice fillets in half lengthwise to form long pieces.
7. In a pie plate or wide shallow dish, whisk egg white with buttermilk.
8. In another dish, stir flour with bread crumbs, paprika, cayenne and salt.
9. Working with 1 piece of fish at a time, lightly coat with flour mixture.
10. Shake off excess flour, then dip into buttermilk mixture.
11. Turn to evenly coat.
12. Shake off excess liquid.
13. Coat fish in flour mixture again.
14. Shake off excess coating, then place on rack.
15. Repeat with remaining fish, 1 piece at a time.
16. Discard any remaining buttermilk or flour mixtures.
17. Lightly spray fish with oil or, using a brush, lightly dab about 1 tbsp oil as evenly as possible over coating.
18. Do not skip this step -- it is essential for crispy fish.
19. Bake on top rack of preheated oven until coating is crisp and golden, 12 to 15 minutes.
20. Do not turn.

Reviews

[Miranda L.]

This recipe set off my fire alarms, but it came out pretty good :) just be careful when cooking with such a high temp, I would open a window or two.

 

[Vasiliki C.]

Too doughy

 

[Reginold S.]

Using this recipe was very easy and quick. I used Whiting and Tilapia fish. I was amazed by the taste. My side dish was riced cauliflower mixed broccoli florets vegetables.

 

[Adrienne M.]

Delicious and crispy! I used 5 whiting fillets cut in half length wise. I used two egg whites and extra flour/breadcrumb mix since I had 32 oz total of fish. I didn't have cayenne pepper but I used Mrs.Dash Onion & Herb along with sea salt and paprika. I was nervous to cook at such a high temperature but they turn out crisp on the outside, perfectly flaky and not at all dry on the inside. They baked for 13mins.

 

[emkay01]

Delicious! I made these to go in Asian fish tacos and they turned out great just as written!! Definitely a keeper!