Oven Fried Fish

The taste of fried fish, but with less fat and fewer calories. This recipe is for 8 servings using a meaty white fish like haddock or cod. If using something thinner, like tilapia or swai, reduce the cooking time accordingly.

Oven Fried Fish with chips
Oven Fried Fish with chips


  • 2 egg whites, beaten
  • 1/2 tsp. dried dillweed
  • 1/2 tsp. black pepper
  • 1 cup cornflake crumbs
  • 2 lbs. thawed fish fillets (haddock, cod or whitefish)
  • non-stick cooking spray


  1. Preheat oven to 400 F.
  2. Coat a baking sheet with nonstick cooking spray.
  3. In a shallow bowl, combine egg whites, dillweed and pepper
  4. Place cornflake crumbs in another shallow bowl.
  5. Dip the fish in the egg mixture, then in the crumbs and place on a baking sheet
  6. Coat the fish with nonstick cooking spray.
  7. Bake for 18 to 20 minutes or until it flakes easily with a fork.