Nutty Oven Fried Fish
Crispy, flavorful, and delightfully wholesome, Nutty Oven Fried Fish is a healthier twist on a classic comfort dish. Perfect for weeknight dinners or casual gatherings, this recipe features tender white fish fillets like cod or tilapia coated in a crunchy, golden crust made with finely chopped almonds, panko bread crumbs, and parmesan cheese. The nutty crust is elevated with a blend of paprika, garlic powder, and black pepper for a burst of savory flavor in every bite. Baked to perfection rather than deep-fried, this dish offers a guilt-free way to enjoy crispy fish without the excess oil. With just 15 minutes of prep time and a quick 20-minute bake, you'll have a restaurant-quality meal ready in under 40 minutes. Serve it with a squeeze of fresh lemon for a zesty finish and pair it with a side salad or roasted veggies for a well-rounded feast. This recipe is a must-try for fans of healthy, easy, and delicious seafood!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (such as cod, tilapia, or halibut)
- 0.5 cups almonds, finely chopped
- 0.5 cups panko bread crumbs
- 0.25 cups parmesan cheese, grated
- 0.25 cups all-purpose flour
- 2 large eggs
- 2 tablespoons milk
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 2 tablespoons cooking spray or olive oil
- 4 pieces lemon wedges for serving
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil. Lightly grease it with cooking spray or a drizzle of olive oil.
Pat the fish fillets dry with a paper towel to remove excess moisture. Set them aside.
In a shallow dish, mix the finely chopped almonds, panko bread crumbs, grated parmesan cheese, paprika, garlic powder, salt, and black pepper. This will be your nutty coating mixture.
Place the all-purpose flour in a separate shallow dish.
In a third shallow dish, whisk together the eggs and milk until fully combined.
Working one piece at a time, dredge each fish fillet in the flour, shaking off the excess. Then dip it into the egg mixture, ensuring it’s well coated. Finally, press the fillet into the nutty coating mixture, pressing gently to ensure an even layer adheres to the fish.
Place the coated fish fillets onto the prepared baking sheet, leaving space between each piece.
Lightly spray the tops of the fish with cooking spray or drizzle a small amount of olive oil over each fillet. This will help the coating crisp up in the oven.
Bake the fish in the preheated oven for 18-20 minutes, flipping halfway through. The fish is done when it's golden brown, the coating is crisp, and the internal temperature reaches 145°F (63°C).
Remove the fish from the oven and let it rest for 2 minutes.
Serve immediately with lemon wedges on the side for a touch of brightness.
Nutrition Facts
Calories |
1415 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 61.0 g | 78% | |
| Saturated Fat | 11.6 g | 58% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 635 mg | 212% | |
| Sodium | 3511 mg | 153% | |
| Total Carbohydrate | 84.7 g | 31% | |
| Dietary Fiber | 12.6 g | 45% | |
| Total Sugars | 6.3 g | ||
| Protein | 133.6 g | 267% | |
| Vitamin D | 22.4 mcg | 112% | |
| Calcium | 679 mg | 52% | |
| Iron | 9.9 mg | 55% | |
| Potassium | 2032 mg | 43% | |
*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.
