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    You are in: Home / Recipes / Un-Fried Fish Recipe
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    Un-Fried Fish

    Un-Fried  Fish. Photo by Derf

    1/6 Photos of Un-Fried Fish

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    Total Time:

    Prep Time:

    Cook Time:

    20 mins

    10 mins

    10 mins

    Annacia's Note:

    I have really been trying hard to lower the fat content of my foods for health reasons. In doing so I have been having fish a lot more often but I found myself missing the coating and texture of fried fish. I tried this as a test and the result isn't half bad if you realize that it's a compromise to keep your heart pumping. It won't work well with thin fillets as they cook too fast but with thicker fish (any kind, I used trout that I had in the freezer) this is a nice change from plain baked.

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    Units: US | Metric

    • 6 (6 ounce) fish steaks (or 6 smaller whole fish)
    • 1 cup cornmeal
    • 1/2 teaspoon salt
    • 1/8-1/4 teaspoon white pepper
    • butter-flavored cooking spray


    1. 1
      Set oven to broil to preheat.
    2. 2
      Mix cornmeal, salt and pepper in a shallow dish.
    3. 3
      Rinse and pat excess water from fish.
    4. 4
      roll fish in mixed cornmeal till nicely coated.
    5. 5
      Place fish on broiler pan or baking sheet and spray lightly with the Becel Topping Spray or butter flavored Pam.
    6. 6
      Place in oven (not too close to heat).
    7. 7
      Broil till nicely brown,about 5 mins - depending on thickness of fish, turn fish and brown the other side.

    Ratings & Reviews:

    • on August 31, 2010


      I made this as written using tilapia fillets. It was very simlpe and quick to prepare. A very good way to lower fat content.

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    • on January 04, 2008


      I made the recipe as written on pollock fillets. It made a very nice, simple dinner. I'll be making this again.

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    • on February 27, 2007


      I really enjoyed this recipe! I did add alittle Mrs.Dash Garlic and Herb seasoning and alittle black pepper to the cornmeal and added bits of butter over top of fillets. I didn't have butter flavored cooking spray so I used Pam with Olive Oil. I baked this at 350' for 20 minutes. Thanks for sharing the recipe! :)

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

    Read All Reviews (6)


    Nutritional Facts for Un-Fried Fish

    Serving Size: 1 (20 g)

    Servings Per Recipe: 6

    Amount Per Serving
    % Daily Value
    Calories 73.7
    Calories from Fat 6
    Total Fat 0.7 g
    Saturated Fat 0.1 g
    Cholesterol 0.0 mg
    Sodium 200.9 mg
    Total Carbohydrate 15.6 g
    Dietary Fiber 1.5 g
    Sugars 0.1 g
    Protein 1.6 g

    The following items or measurements are not included:

    fish steaks

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