Oven Fried Fish
Elevate your seafood game with this irresistibly crispy and healthier take on fried fish—Oven Fried Fish! Perfectly seasoned white fish fillets, such as cod, tilapia, or haddock, are coated in a flavor-packed panko breadcrumb mixture infused with paprika, garlic, and onion powder for that extra zing. Unlike traditional frying, this dish is baked to golden perfection in the oven, keeping it light yet delectably crunchy. With just 15 minutes of prep and 20 minutes of cook time, this guilt-free recipe is as quick as it is satisfying. Serve alongside lemon wedges for a zesty finish, and enjoy an easy, family-friendly meal that pairs beautifully with a fresh salad or crispy fries. Ideal for busy weeknights, this Oven Fried Fish recipe is sure to become a go-to favorite in your household!
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod, tilapia, or haddock)
- 1 cup panko breadcrumbs
- 0.5 cup all-purpose flour
- 1 large egg
- 2 tablespoons milk
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- non-stick cooking spray
- 4 pieces lemon wedges (for serving)
Instructions
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil and lightly coat it with non-stick cooking spray.
Pat the fish fillets dry with paper towels. Season both sides of the fish lightly with salt and pepper (not included in the ingredient list).
Set up a dredging station with three shallow bowls. In the first bowl, place the flour. In the second bowl, whisk together the egg and milk. In the third bowl, mix the panko breadcrumbs, paprika, garlic powder, onion powder, dried parsley, salt, and black pepper.
Dip each fish fillet first into the flour, coating it lightly but evenly. Shake off any excess flour.
Next, dip the floured fish into the egg mixture, ensuring it is completely coated.
Finally, coat the fish in the panko breadcrumb mixture. Press gently to ensure the breadcrumbs adhere well to the surface of the fillet.
Place the breaded fish fillets onto the prepared baking sheet in a single layer. Lightly spray the tops of the fillets with non-stick cooking spray to help them crisp up in the oven.
Bake in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and the coating is golden brown and crispy. Flip the fish halfway through cooking to ensure even browning.
Remove the fish from the oven and let it rest for 2-3 minutes before serving.
Serve the oven-fried fish with lemon wedges on the side for added brightness. Enjoy!
Nutrition Facts
Calories |
1190 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 2.0 g | ||
| Cholesterol | 562 mg | 187% | |
| Sodium | 2058 mg | 89% | |
| Total Carbohydrate | 99.4 g | 36% | |
| Dietary Fiber | 7.7 g | 28% | |
| Total Sugars | 8.6 g | ||
| Protein | 159.0 g | 318% | |
| Vitamin D | 35.7 mcg | 178% | |
| Calcium | 288 mg | 22% | |
| Iron | 9.4 mg | 52% | |
| Potassium | 2508 mg | 53% | |
*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.
