Oven Fried Fish
If fried fish is your preferred preparation for fish, you just won the lottery with this winning fantastic healthy-fried fish recipe.
Servings Prep Time
6servings 20minutes
Cook Time
20minutes
Servings Prep Time
6servings 20minutes
Cook Time
20minutes
Ingredients
  • 2tablespoons olive oil
  • 2/3cup buttermilk
  • Hot sauce to taste
  • 2teaspoons dijon mustard
  • 1teaspoon minced garlic
  • salt and pepper to taste
  • 1 1/2pounds fish fillets
  • 2/3cup all-purpose flour
  • 2/3cup yellow corn meal
Instructions
  1. Preheat oven 475°F. Coat baking pan with olive oil and put pan in oven to heat.
  2. 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.
  3. 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.
  4. Bake 6 minutes, then carefully turn fish and continue cooking 5 minutes more, or until cooked through and golden.
Recipe Notes

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.