How to Cook Fish with Best Oven Fried Fish Recipe
Do you aim to add fish to your menu regularly? If you don’t know how to cook fish you should as the American Heart Association recommends eating fish (especially fatty fish) at least twice per week for heart health. This is the best Oven Fried Fish recipe from Holly’s Guy’s Guide to Eating Well cookbook, to add to your weekly rotation to get in those nutrients fish has to offer.
Oven Fried Fish from Guy’s Guide to Eating Well Cookbook
| Prep Time 20 minutes |
| Cook Time 20 minutes |
| Servings 6 servings |
- 2 tablespoons olive oil
- 2/3 cup buttermilk
- Hot sauce to taste
- 2 teaspoons dijon mustard
- 1 teaspoon minced garlic
- salt and pepper to taste
- 1 1/2 pounds fish fillets
- 2/3 cup all-purpose flour
- 2/3 cup yellow corn meal
Ingredients
|
- Preheat oven 475°F. Coat baking pan with olive oil and put pan in oven to heat.
- In zip-top plastic bag, combine buttermilk, hot sauce, mustard and garlic. Season fish to taste and add to buttermilk mixture. Let sit 15 minutes.
- In shallow bowl or plate, mix flour and cornmeal together. Remove fish from buttermilk, letting excess drip off, and dredge on both sides with cornmeal mixture. Transfer to hot baking pan.
- Bake 6 minutes, then carefully turn fish and continue cooking 5 minutes more, or until cooked through and golden.
Calories 173 kcal, Calories from Fat 24% Fat 4g, Saturated Fat 1 g, Cholesterol 44mg, Sodium 93 mg, Carbohydrates 13g, Dietary Fiber 1g, Total Sugars 1g, Protein 20g, Dietary Exchanges: 1 starch, 3 lean meat
Terrific Tip: The secret trick to crispy fish is to make sure to start with a hot pan. Don’t have buttermilk? Add 1 tablespoon lemon juice or vinegar to 1 cup milk.
Nutrition Nugget: Fish like salmon, halibut and tuna is a good source of healthy unsaturated fat.
You Will Need for Oven Fried Fish Recipe
Ziploc Storage Bags, Gallon, Mega Pack, 150 ct (2 Pack, 75 ct)
Premium Set of 12-inch and 9-inch Stainless-Steel Kitchen TongsNordic Ware Aluminum Commercial Baker’s Half Sheet
Fried Food Doesn’t Have to Be Unhealthy When It’s Oven Fried
Seafood is such a great ingredient this time of year. Not only is it a fresh and healthy choice but it is delicious and so versatile! And if you thought having fried food is not how to cook fish and off your healthy diet, think again! This diabetic friendly best Oven Fried Fish recipe will give you all the satisfying flavor of frying food without the unhealthy side effects.
From The Cancer Chapter In Guy’s Guide To Eating Well
If you love Louisiana recipes–Guy’s Guide To Eating Well includes some favorite Cajun recipes easier and healthier like this best oven fried fish recipe. For everyday cooking that’s quick with everyday ingredients, this practical cookbook will guide you to preventive health in the kitchen.
You’ll find Holly’s all-time popular HEALTHY easy Crawfish Etouffee recipe also in this cookbook!
Choose Health When Learning How to Cook Fish
When learning how to cook fish, choose it over beef more often with this easy and tasty recipe, and keep these ingredients on hand to whip up this healthy fantastic dinner. With only 140-200 calories, high in protein and low in fat and sodium in 4 ounces of fish, broiled or Oven Baked Fish recipe is always a lean heart-healthy choice. Trout is also a good source of heart healthy omega 3 fatty acids, known for their powerhouse anti-inflammatory benefits.
Get Holly’s Favorite Louisiana Menus: Four Menus Full of Recipes with Cajun Flair!
Check out Holly’s absolute favorite Southern recipes in this Louisiana Menus: Four Menus with a Cajun Flair downloadable e-book available for only $1.99! If you thought Southern comfort food isn’t healthy, think again! Holly shares with you 4 favorite healthy Cajun menus, dinners, brunch and lunch. Best of all, it comes with a SHOPPING LIST so the work is all done for you from your menu to your grocery run.
Healthier and EASY-TO-MAKE Southern Cajun recipes with the nutritional information. If you have health concerns, I highlighted gluten-free and diabetic-recipes. DOWNLOAD this go-to guide of delicious meals.
Get All of Holly’s Healthy Easy Cookbooks
We regularly have fish on the dinner menu! This one is definitely going to be on repeat! Loved it!