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Breaded oven-baked fish recipe

Gina is the author of the food blog, Running to the Kitchen where she shares healthy, whole food recipes in a fun, approachable way. She works full time as a consultant in higher education. When not in the kitchen, she enjoys CrossFit, r...

Crispy fish without the grease

Oven-baked fish is a perfect alternative to the more caloric fried version. Not only is it better for you, but it is easy to make and tastes just as good. Serve the baked fish with a side salad and some fresh vegetables for a healthy and hearty meal any time.

Breaded oven-baked fish recipe

Breaded oven-baked fish recipe

Serves 4

Ingredients:

  • 1 teaspoon oil
  • 1-1/2 pounds mild-flavored fish, such as orange roughy, mahi mahi, cod, etc.
  • 1 large egg
  • 1 tablespoon water
  • 3 slices low-carb bread, made into dry crumbs
  • 1/4 teaspoon lemon pepper
  • 1 tablespoon chopped fresh parsley (or 1 teaspoon dried)
  • 1 tablespoon melted butter

Oven baked breaded fish

Directions:

  1. Preheat oven to 400 degrees F.
  2. Lightly oil a shallow baking pan. Rinse fish and pat dry.
  3. In a small bowl, beat egg with water. Dip fish in egg, then roll in crumbs. Arrange breaded fish in baking pan. Sprinkle with lemon pepper and parsley; drizzle melted butter over all.
  4. Bake (uncovered) 20 to 40 minutes (depending on thickness) until done (fish should flake easily and be completely opaque). Serve with tartar or fish sauce for dipping.

Side dishes to complete your meal

Spiced paprika eggplant
Olive oil and garlic green beans
Garlic and mushroom mashed potatoes

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