How to Oven Fry Fish

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"Frying" fish in an oven can be a healthy alternative to deep frying.
"Frying" fish in an oven can be a healthy alternative to deep frying. (Image: Eising/Photodisc/Getty Images)

Fried fish can be great entree or sandwich item if made properly. A light, crispy batter adhered to moist, flaky fish fillets can be mouthwatering. However, a heavy batter combined with frying oil at too low of a temperature can lead to soggy, almost inedible fish. Deep frying is also not the most health conscious way to cook fish. However, a healthy alternative is to "oven fry" the fish. Proper preparation and the right ingredients can make oven-fried fish a weekly meal tradition in your house.

Things You'll Need

  • 9-by-13-inch glass baking dish
  • 2 tbsp. unsalted butter
  • Saucepan
  • 2 large bowls
  • Whisk
  • 2 eggs
  • 2 tbsp. buttermilk
  • 1/3 cup corn meal
  • 1/3 cup whole wheat flour
  • 1/3 cup corn starch
  • 1/2 tsp. salt
  • 1/2 tsp. black pepper
  • 1/2 tsp. garlic powder
  • 1/4 tsp. dill weed
  • 2 lbs. fish fillets (such as cod or flounder)
  • Paper towel
  • Instant-read thermometer

Preheat the oven to 400 degrees Fahrenheit. Melt 2 tbsp. butter in a saucepan. Pour melted butter into a 13-by-9-inch baking dish. Coat well.

Break open two eggs and mix well in a large bowl using a whisk. Add 2 tbsp. buttermilk to the bowl and mix.

Add 1/3 cup corn meal, 1/3 cup whole wheat flour, 1/3 cup corn starch, 1/2 tsp. salt, 1/2 tsp. black pepper, 1/2 tsp. garlic powder and 1/4 tsp. dill weed in another bowl and mix well.

Rinse fish fillets in water and pat dry with a paper towel. Place fish fillets in the milk mixture and leave in the bowl for about a minute. Dredge fish fillets in flour mixture and coat completely.

Place fillets in the baking dish. "Oven fry" the fish for about 20 minutes. Check internal temperature with an instant-read thermometer -- fish should reach a temperature of 140 degrees Fahrenheit. Remove from oven and allow to rest for five minutes before serving.

Tips & Warnings

  • Breadcrumbs, such as panko crumbs, or crushed cornflakes can be used as a substitute for corn meal.

References

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