OVEN-FRIED FISH
When you're looking for a fast, flavorful meal, look no further than fish! Parmesan cheese and special seasonings add a bit of an Italian flair to these fillets. Not only is this recipe low in fat, it's delicious as well. So it's sure to please everyone in the family.
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Place fish in a greased 13-in. x 9-in. baking dish. Brush with butter. In a small bowl, combine the remaining ingredients; sprinkle over fish. , Bake, uncovered, at 425° for 10-15 minutes or until the fish flakes easily with a fork.
Nutrition Facts : Calories 261 calories, Fat 9g fat (0 saturated fat), Cholesterol 78mg cholesterol, Sodium 753mg sodium, Carbohydrate 15g carbohydrate (0 sugars, Fiber 0 fiber), Protein 30g protein. Diabetic Exchanges
OVEN "FRIED" FISH
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.
Provided by Irmgard
Categories Halibut
Time 30m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- Position rack on top shelf in oven.
- Preheat oven to 500 degrees F.
- Line a rimmed baking sheet with foil and set a wire rack on top.
- Lightly spray or brush rack with vegetable oil.
- Pat fish dry with paper towels.
- Slice fillets in half lengthwise to form long pieces.
- In a pie plate or wide shallow dish, whisk egg white with buttermilk.
- In another dish, stir flour with bread crumbs, paprika, cayenne and salt.
- Working with 1 piece of fish at a time, lightly coat with flour mixture.
- Shake off excess flour, then dip into buttermilk mixture.
- Turn to evenly coat.
- Shake off excess liquid.
- Coat fish in flour mixture again.
- Shake off excess coating, then place on rack.
- Repeat with remaining fish, 1 piece at a time.
- Discard any remaining buttermilk or flour mixtures.
- Lightly spray fish with oil or, using a brush, lightly dab about 1 tbsp oil as evenly as possible over coating.
- Do not skip this step -- it is essential for crispy fish.
- Bake on top rack of preheated oven until coating is crisp and golden, 12 to 15 minutes.
- Do not turn.
Nutrition Facts : Calories 324.1, Fat 7.6, SaturatedFat 1.8, Cholesterol 86.3, Sodium 815.7, Carbohydrate 23.9, Fiber 1.5, Sugar 2.5, Protein 39.7
BEST OVEN FRIED FISH EVER
This is a healthful way to eat fried fish, when you don't want a big greasy piece of meat. The yogurt gives it a great rich flavor.
Provided by JelsMom
Categories Kid Friendly
Time 8h45m
Yield 2 serving(s)
Number Of Ingredients 9
Steps:
- Mix together yogurt, mustard, salt, pepper, and thyme.
- Place each fillet in mixture to coat, place coated fillets in a resealable plastic bag. Pour remaining marinade in bags. Place bags in refrigerator for 8 hours or overnight.
- Preheat oven to 400 degrees.
- Mix together breadcrumbs and crushed cornflakes.
- Remove fillets from bag & drain excess marinade. Dredge in in breadcrumb mixture until coated.
- Place on cookie sheet. Drizzle with oil.
- Cook 15-20 minutes until golden brown. Watch carefully to prevent burning of crust.
- Serve plain, with tartar sauce, or with ketchup.
Nutrition Facts : Calories 474.7, Fat 6.9, SaturatedFat 2.2, Cholesterol 129.1, Sodium 1640, Carbohydrate 52.6, Fiber 3.3, Sugar 11.9, Protein 48.2
FRIED FISH
Steps:
- Combine flour, cornstarch, baking soda, baking powder, Old Bay, salt, and pepper. Add beer and stir. Let rest for 10 minutes. Dredge fish through mixture.
- Preheat a deep-fryer or a deep pot filled halfway with oil to 350 degrees F. Gently immerse the fish in the oil, making sure it is fully submerged and deep-fry until it is golden brown and cooked through, about 4 minutes, turning to ensure even browning.
PAN FRIED FISH
Steps:
- Heat a heavy pan over medium high heat.
- Season fish on meat side with salt and pepper. Lightly dredge fish in flour and shake off excess. When pan is good and hot, add Canola oil followed immediately by 1 tablespoon butter. As soon as foaming subsides, place fish in pan with the skin side down. Jiggle pan for the first 10 seconds to keep the fish from sticking. Cook until golden crust forms on meat. Carefully turn fish away from you and again jiggle pan for the first few seconds. Cook until skin turns golden brown. Remove to a warm plate.
- Pour out the cooking fat, add remaining butter and quickly fry the capers. Remove pan from the heat, add lemon juice to pan and swirl. Pour sauce over the fish and serve.
OVEN-FRIED FISH & CHIPS
My baked fish is a shoo-in when you want fish and chips without the frying mess. Dare I say, they're a little upgrade from the English pub classic. Get more of my recipe at cinnamonspiceandeverythingnice.com. -Reeni Pisano, Wappingers Falls, New York
Provided by Taste of Home
Categories Dinner
Time 1h10m
Yield 4 servings.
Number Of Ingredients 15
Steps:
- For tartar sauce, in a small bowl, mix mayonnaise, relish and lemon zest. Refrigerate until serving., Preheat oven to 400°. Cut potatoes lengthwise into 1-in.-thick wedges; toss with oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread evenly in a greased 15x10x1-in. baking pan. Roast until golden brown, stirring occasionally, 40-45 minutes. , Meanwhile, in a small skillet, toast panko bread crumbs over medium-low heat until lightly browned, stirring occasionally, 5-7 minutes. Transfer to a shallow bowl; stir in seasoned bread crumbs., Sprinkle cod with the remaining salt and pepper; spread top and sides of fish with mayonnaise. Dip in crumb mixture to cover mayonnaise, pressing firmly to help adhere. Place in a greased 15x10x1-in. baking pan, crumb side up. Sprinkle with any remaining crumb mixture. Bake until fish just begins to flake easily with a fork, 12-15 minutes., Toss potatoes with cheese and parsley. Serve fish and potatoes with tartar sauce and, if desired, vinegar.
Nutrition Facts : Calories 475 calories, Fat 24g fat (4g saturated fat), Cholesterol 54mg cholesterol, Sodium 789mg sodium, Carbohydrate 40g carbohydrate (2g sugars, Fiber 5g fiber), Protein 23g protein.
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