Oven Fried Chicken Breasts or Fish
Crispy, golden, and irresistibly delicious, this Oven Fried Chicken Breasts or Fish recipe is the perfect healthier alternative to traditional fried foods! Featuring a tangy buttermilk marinade with optional hot sauce for a subtle heat, and a flavorful coating made from panko breadcrumbs, Parmesan cheese, and a medley of aromatic spices like paprika, garlic powder, and oregano, this dish delivers maximum crunch without the need for deep frying. In just 40 minutes, you’ll have a perfectly baked protein option with a satisfyingly crispy exterior and tender, juicy interior. Whether you’re using chicken breasts or fish fillets, this versatile recipe is easy, family-friendly, and pairs beautifully with your favorite sides for a wholesome, baked-not-fried meal. Perfect for weeknight dinners or meal prep, this dish will delight your taste buds while keeping things light and guilt-free!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces chicken breasts or fish fillets
- 1 cup buttermilk
- 1 tablespoon hot sauce (optional)
- 2 cups panko breadcrumbs
- 0.25 cups grated Parmesan cheese
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- (for greasing pan) olive oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper. Lightly spray the parchment with olive oil spray to prevent sticking.
In a shallow dish, combine the buttermilk and hot sauce (if using). This will be the marinade for the chicken or fish.
Place the chicken breasts or fish fillets into the buttermilk mixture, making sure each piece is evenly coated. Let them sit in the marinade for at least 10 minutes while you prepare the coating.
In another shallow dish, mix together panko breadcrumbs, grated Parmesan cheese, paprika, garlic powder, onion powder, dried oregano, salt, and black pepper.
Remove one piece of chicken or fish from the buttermilk mixture, letting any excess drip off, and coat it thoroughly in the breadcrumb mixture, pressing gently to adhere the coating. Repeat with the remaining pieces.
Arrange the coated chicken breasts or fish fillets on the prepared baking sheet, spacing them out to ensure even cooking.
Lightly spray the tops of the coated chicken or fish with olive oil spray to help them crisp up in the oven.
Bake in the preheated oven for 20-25 minutes, or until the coating is golden brown and crispy, and the internal temperature of the chicken reaches 165°F (74°C) or the fish flakes easily with a fork.
Remove from the oven and let rest for a few minutes before serving. Pair with your favorite sides and enjoy a healthier take on fried chicken or fish!
Nutrition Facts
Calories |
1317 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.8 g | 42% | |
| Saturated Fat | 12.7 g | 64% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 387 mg | 129% | |
| Sodium | 4297 mg | 187% | |
| Total Carbohydrate | 97.4 g | 35% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 19.4 g | ||
| Protein | 155.4 g | 311% | |
| Vitamin D | 3.7 mcg | 18% | |
| Calcium | 616 mg | 47% | |
| Iron | 9.3 mg | 52% | |
| Potassium | 1493 mg | 32% | |
*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.
