Mouth Watering Oven Fried Fish
Get ready to indulge in the irresistible crunch and savory flavors of *Mouth Watering Oven Fried Fish*! This healthier take on fried fish delivers all the crispiness you love without the excess oil, thanks to a foolproof oven-baking technique. Flaky white fish fillets—such as cod, tilapia, or haddock—are coated in a golden blend of panko breadcrumbs, Parmesan cheese, and aromatic spices like paprika and garlic powder, creating a perfectly seasoned crust. A quick spray of olive oil ensures maximum crispiness while keeping things light. In just 20 minutes, you'll have a dish that is as wholesome as it is delicious. Serve with fresh lemon wedges for a zesty finish and pair with your favorite sides, like tartar sauce or roasted veggies, for a restaurant-worthy meal right at home. Perfect for busy weeknights or casual entertaining, this recipe is bound to become a family favorite.
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Recipe Information
Ingredients
- 4 pieces White fish fillets (cod, tilapia, or haddock)
- 1 cup Breadcrumbs (preferably panko for extra crispiness)
- 0.5 cup Parmesan cheese, grated
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Dried parsley
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 large Eggs, beaten
- 0.5 cup All-purpose flour
- as needed Cooking spray or olive oil
- 4 pieces Lemon wedges (for garnish)
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or aluminum foil, and lightly spray it with cooking spray or brush with olive oil.
Prepare three separate bowls: one with flour, one with beaten eggs, and one with a mixture of breadcrumbs, Parmesan cheese, paprika, garlic powder, onion powder, dried parsley, salt, and black pepper.
Pat the fish fillets dry with a paper towel. This helps the coating stick better.
Dredge each fish fillet in the flour, ensuring it's lightly coated. Shake off any excess flour.
Dip the floured fish into the beaten eggs, making sure it's fully covered.
Finally, press the fish into the breadcrumb mixture, coating all sides evenly. Gently press the crumbs onto the fillet to ensure they adhere well.
Place the breaded fish fillets on the prepared baking sheet, ensuring they are spaced apart for even cooking.
Lightly spray the tops of the fish fillets with cooking spray or drizzle a small amount of olive oil on each fillet. This helps achieve a golden, crispy texture.
Bake in the preheated oven for 18-20 minutes, or until the fish is cooked through and flakes easily with a fork. The breadcrumbs should be golden and crispy.
Remove from the oven and let the fish rest for a minute or two before serving.
Serve warm with lemon wedges on the side and your favorite accompaniments like tartar sauce, coleslaw, or roasted vegetables.
Nutrition Facts
Calories |
368 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.7 g | 11% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 163 mg | 54% | |
| Sodium | 741 mg | 32% | |
| Total Carbohydrate | 35.2 g | 13% | |
| Dietary Fiber | 2.3 g | 8% | |
| Total Sugars | 2.5 g | ||
| Protein | 37.1 g | 74% | |
| Vitamin D | 6.5 mcg | 33% | |
| Calcium | 188 mg | 14% | |
| Iron | 3.0 mg | 16% | |
| Potassium | 491 mg | 10% | |
*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.
