Oven-Fried Fish
This no-fry fish fry features a Southern-style cornmeal crust. Serve with a side of succotash or coleslaw for a healthy twist on a comfort meal.
Makes
Serving size
Ingredients
3 tablespoons canola oil
1½ pound of white fish fillets (such as catfish, tilapia, cod, or whiting)
2 eggs, beaten
1 tablespoon of water
1 teaspoon paprika
½ teaspoon garlic powder
1 cup cornmeal
Lemon, cut into wedges
1 tablespoon salt-free Creole seasoning, your favorite Mrs. Dash® seasoning blend, or the following homemade seasoning blend:
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon black pepper
½ teaspoon cayenne pepper
½ teaspoon dried oregano
½ teaspoon dried thyme
Instructions
- Preheat oven to 425°F. Coat a 9×13 glass baking dish with oil.
- Pat fish dry on both sides with paper towel, then slice fillets in half lengthwise.
- In a shallow dish, whisk egg, water, paprika, and garlic powder. In another dish, mix together cornmeal and seasoning blend.
- Working with one piece at a time, dip fish into egg mixture, then lightly coat with cornmeal mixture. Place coated fish in baking dish. Repeat with each piece of fish.
- Place baking dish in oven, and cook for 15 minutes, or until fish is cooked through and golden brown. Turn once during cooking.
- Serve hot, with fresh lemon.
Cooking Tip
Don’t like the smell of fish? Rub both sides of each fillet with lemon juice before coating with the egg and cornmeal.
Recipe contributed by Natasha Eziquiel-Shriro, MS, RDN, CDN
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