How to Make Low-Fat and Healthy Oven-Baked "Fried" Fish

Difficulty: Moderately Easy

Instructions

Step 1

Pre-heat oven to 375 degrees.
Step 2

Lightly coat baking sheet/cookie sheet with non-stick cooking spray.
Step 3

Place approximately two cups of seasoning mix into a one-gallon plastic baggie.

FOR SEASONING MIX: I use one 10 oz. bag of Louisiana fish fry. If you don't have that brand available feel free to use another pre-packaged mix. Of course, you can do it the "hard way" and use two cups of corn meal that has been seasoned to taste with your favorite seasonings--salt, pepper, lemon pepper, cayanne pepper, etc.
Step 4

Rinse fish fillets and lightly dry with a paper towel. I find that the coating sticks better if you leave the fish a bit wet or if you spray the fish with a light coat of cooking spray before coating.
Step 5

Place two fish fillets into the baggie and shake until throughly coated with the mix. Repeat with remaining fillets.
Step 6

Arrange fillets on baking sheet so that they do not touch.
Step 7

Sprinkle fillets with an extra pinch of seasoning mix before you place them in the oven for 30-45 minutes (depending on thickness of fish).
Step 8

I like to add a dash of Tony's cajun seasoning to the top of the fillets as well. If you don't enjoy hot/spicy seasoning you should skip this step.

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