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

    Oven "fried" Fish. Photo by loof

    1/5 Photos of Oven "fried" Fish

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    Total Time:

    Prep Time:

    Cook Time:

    30 mins

    15 mins

    15 mins

    Irmgard's Note:

    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.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

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

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    Ratings & Reviews:

    • on March 02, 2014

      55

      Great crunchy fish sticks! The seasoning in the coating was just right and these did come out quite crispy on the outside while still being tender on the inside. Thanks for sharing your recipe! Made for the Best of 2013 event, recommended by Lavender Lynn

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on December 01, 2013

      55

      My DH loves fish and chips this was easy to make and way better than frying. thanks

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on February 26, 2013

      55

      Yum yum. I was happy to see a healthy "fried" fish recipe and even happier when it worked! I dabbed olive oil over half of the fish and used a few sprays of Pam-type oil over the other half; I thought the olive oil worked best. Thanks for the healthy recipe!

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

    Read All Reviews (23)

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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
    21%
    Total Fat 7.6 g
    11%
    Saturated Fat 1.8 g
    9%
    Cholesterol 86.2 mg
    28%
    Sodium 815.6 mg
    33%
    Total Carbohydrate 23.9 g
    7%
    Dietary Fiber 1.4 g
    5%
    Sugars 2.5 g
    10%
    Protein 39.6 g
    79%

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