Un-Fried Fish

"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."
photo by Derf2440 photo by Derf2440
photo by Derf2440
photo by NoraMarie photo by NoraMarie
photo by NoraMarie photo by NoraMarie
photo by Derf2440 photo by Derf2440
photo by Derf2440 photo by Derf2440
Ready In:


  • 6 (6 ounce) fish steaks (or 6 smaller whole fish)
  • 1 cup cornmeal
  • 12 teaspoon salt
  • 18 - 14 teaspoon white pepper
  • butter-flavored cooking spray


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

Questions & Replies

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  1. I made this as written using tilapia fillets. It was very simlpe and quick to prepare. A very good way to lower fat content.
  2. I made the recipe as written on pollock fillets. It made a very nice, simple dinner. I'll be making this again.
  3. 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! :)
  4. Very good,ending spraying the fish with butter spray to make it crisper,will make again.
  5. I cut the recipe down for 1 thick cod fillet, and used 1/4 cup of cornmeal with a dash of salt, pepper, and added a little dill weed. I added a little squeeze of fresh lemon juice to the finished fish, and served with Recipe #178033 on the side. This was a quick and healthy supper that I truly enjoyed. Made for 1st Annual Holiday Tag Game. Thanks for posting a great recipe Annacia.



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