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.

Serving size

1 piece

Makes

8

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

Nutrition Info

Makes:Serving size: 1 piece

Calories

170

Fat

5 g

Saturated

1 g

Cholesterol

70 mg

Carbohydrates

13 g

Fiber

1 g

Protein

16 g

Sodium

50 mg

Calcium

13 mg

Phosphorus

138 mg

Potassium

223 g

Instructions

  1. Preheat oven to 425°F. Coat a 9×13 glass baking dish with oil.
  2. Pat fish dry on both sides with paper towel, then slice fillets in half lengthwise.
  3. In a shallow dish, whisk egg, water, paprika, and garlic powder. In another dish, mix together cornmeal and seasoning blend.
  4. 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.
  5. Place baking dish in oven, and cook for 15 minutes, or until fish is cooked through and golden brown. Turn once during cooking.
  6. Serve hot, with fresh lemon.

 

Recipe contributed by Natasha Eziquiel-Shriro, MS, RDN, CDN

Don’t like the smell of fish? Rub both sides of each fillet with lemon juice before coating with the egg and cornmeal.

Instead of cornmeal, you can also use flour, ground oats, or salt-free breadcrumbs in this recipe.

Make extra of the homemade seasoning blend and store in an airtight container, so it is ready to go for next time.