1/5 Photos of Oven "fried" Fish
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.
My Private Note
Units: US | Metric
- 1Position rack on top shelf in oven.
- 2Preheat oven to 500 degrees F.
- 3Line a rimmed baking sheet with foil and set a wire rack on top.
- 4Lightly spray or brush rack with vegetable oil.
- 5Pat fish dry with paper towels.
- 6Slice fillets in half lengthwise to form long pieces.
- 7In a pie plate or wide shallow dish, whisk egg white with buttermilk.
- 8In another dish, stir flour with bread crumbs, paprika, cayenne and salt.
- 9Working with 1 piece of fish at a time, lightly coat with flour mixture.
- 10Shake off excess flour, then dip into buttermilk mixture.
- 11Turn to evenly coat.
- 12Shake off excess liquid.
- 13Coat fish in flour mixture again.
- 14Shake off excess coating, then place on rack.
- 15Repeat with remaining fish, 1 piece at a time.
- 16Discard any remaining buttermilk or flour mixtures.
- 17Lightly spray fish with oil or, using a brush, lightly dab about 1 tbsp oil as evenly as possible over coating.
- 18Do not skip this step -- it is essential for crispy fish.
- 19Bake on top rack of preheated oven until coating is crisp and golden, 12 to 15 minutes.
- 20Do not turn.
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Nutritional Facts for Oven "fried" Fish
Serving Size: 1 (244 g)
Servings Per Recipe: 4
- Amount Per Serving
- % Daily Value
- Calories 324.0
- Calories from Fat 68
- Total Fat 7.6 g
- Saturated Fat 1.8 g
- Cholesterol 86.2 mg
- Sodium 815.6 mg
- Total Carbohydrate 23.9 g
- Dietary Fiber 1.4 g
- Sugars 2.5 g
- Protein 39.6 g