People are eating more fish. And that’s a good thing. For some, the coming of Lent means more fish. And that means more fish frys at churches all around town. But how about fried fish that isn’t fried?
Baked fish is healthier, but frying adds a lot of flavor. It also adds a lot of unnecessary fat and calories. You can get a lot of that fried flavor in the oven with less mess and less fat.
Naturally, you will have to adjust the following recipe to fit the type, thickness and amount of fish you’re cooking. These instructions are written for two pounds of thick white fish, which equals about 6 servings. This process works better on thick fillets than thin ones. So, try this first with haddock, cod or something similar. Tilapia or swai will mean cutting the baking time about in half because the fillets are thin.
Make sure you thaw the fish thoroughly before you do anything else. About two pounds of meaty fillets should be rinsed and dried well with paper towels.
Meanwhile, preheat the oven the 400ºF. Coat a baking sheet with nonstick spray.
In a shallow bowl, combine 2 egg whites or 1 whole egg with 1/2 teaspoon of dill weed, 1/2 teaspoon of ground black pepper and a pinch of salt. In another shallow bowl, place a cup of cornflake crumbs.
Dip the fish in the egg mixture and then the crumb bowl, making sure the fish are completely covered. Place the fillets on the baking sheet and coat with more cooking spray.
Bake for 18 to 20 minutes depending on the thickness of the fish. They should flake easily with a fork when done.