People are eating more fish. And that’s a good thing. Some of that comes from the annual season of Lent in the Christian world. The problem with fried fish is the oil adds a lot of calories without adding too much flavor. But how about fried fish that isn’t fried?
Baked Fish Is Healthier
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 on 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 or panko-style bread crumbs.
Dip the fish in the egg mixture and then the crumb bowl, making sure the fish is completely covered. Place the fillets on the baking sheet and coat them 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.