Crunchy Oven Fried Fish
Discover the ultimate combination of crunch and flavor with this easy, family-friendly Crunchy Oven Fried Fish recipe! Perfectly seasoned white fish fillets are coated in a delectable mixture of crispy panko breadcrumbs, Parmesan cheese, and savory spices like paprika and garlic powder, delivering all the satisfying crispiness of fried fish without the oil. Baked to golden perfection in just 20 minutes, this healthier alternative is as quick to prepare as it is delicious. Serve it with a squeeze of fresh lemon or your favorite dipping sauce for a restaurant-quality meal in the comfort of your own kitchen. Perfect for weeknights or entertaining, this dish transforms a simple dinner into a memorable experience!
Smart Nutrition Tracking with SnapCalorie
Recipe Information
Ingredients
- 4 pieces white fish fillets (cod, haddock, or tilapia)
- 1 cup panko breadcrumbs
- 0.5 cup breadcrumbs
- 0.25 cup grated Parmesan cheese
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup all-purpose flour
- 2 pieces eggs
- 2 tablespoons milk
- 1 as needed nonstick cooking spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the parchment paper with nonstick cooking spray.
In a shallow bowl, combine the panko breadcrumbs, plain breadcrumbs, Parmesan cheese, paprika, garlic powder, salt, and black pepper. Stir to mix evenly.
Place the flour in a separate shallow bowl.
In another shallow bowl, whisk the eggs and milk together until well combined.
Pat the fish fillets dry with paper towels. Dredge each fillet in the flour, ensuring it is evenly coated on all sides. Shake off any excess flour.
Dip the floured fillets into the egg mixture, allowing the excess to drip off.
Press each fillet into the breadcrumb mixture, coating it thoroughly and pressing gently so the crumbs stick well.
Place the coated fish fillets onto the prepared baking sheet, ensuring they are not touching each other.
Spray the tops of the fish fillets lightly with nonstick cooking spray to help achieve a golden, crunchy crust.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork. The crust should be golden brown and crisp.
Remove from the oven and let the fish rest for a few minutes before serving. Pair with lemon wedges or your favorite dipping sauce for added flavor.
Nutrition Facts
Calories |
391 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.7 g | 9% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 159 mg | 53% | |
| Sodium | 759 mg | 33% | |
| Total Carbohydrate | 45.5 g | 17% | |
| Dietary Fiber | 2.2 g | 8% | |
| Total Sugars | 3.7 g | ||
| Protein | 35.8 g | 72% | |
| Vitamin D | 6.6 mcg | 33% | |
| Calcium | 140 mg | 11% | |
| Iron | 3.3 mg | 18% | |
| Potassium | 503 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
