Crunchy Oven-Fried Fish
Crispy oven-fried fish with zesty lemon and herb flavors, perfect for a light, flavorful meal that appeals to seafood lovers and those seeking a healthier alternative to frying.
Ingredients
Instructions
- Thaw fish if frozen, then cut into serving size pieces.
- Combine flour, salt, and lemon-pepper in a shallow dish and set aside.
- Beat the egg white in a bowl until frothy.
- Combine bread crumbs, cornmeal, lemon rind, and basil in a separate dish.
- Dip the top of fish fillets into the flour mixture, shaking off excess.
- Dip the coated side into the egg white.
- Coat with the bread crumb mixture.
- Spray an unheated shallow baking pan with nonstick coating.
- Place the fillets in the baking pan, coating side up, tucking under thin edges if needed.
- Bake in a 450°F oven for 6 to 12 minutes or until fish flakes easily with a fork.
Tips & Substitutions
For extra crunch, try using panko breadcrumbs instead of regular bread crumbs. If you prefer a different flavor, swap the lemon-pepper seasoning for Cajun or Old Bay seasoning. To ensure even cooking, choose fillets that are similar in thickness. Additionally, if you don't have cornmeal, crushed crackers or oats can serve as a substitute.
Serving Suggestions
Serve the crunchy oven-fried fish with a side of tartar sauce or a squeeze of fresh lemon juice for added flavor. It pairs beautifully with a refreshing Pineapple-Strawberry Salad for a light meal. For a complete dinner, consider serving it alongside steamed vegetables or a simple green salad.
Storage & Reheating
Leftover fish should be cooled completely and stored in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish on a baking sheet and warm in a preheated oven at 350°F for about 10 minutes, or until heated through, to maintain its crispiness.
Nutrition & Diet Analysis (per serving)
Each serving of Crunchy Oven-Fried Fish contains roughly 588 calories, with 11g protein, 118g carbohydrates, and 8g fat. It is an excellent source of protein (22% of the Daily Value) and calcium (20% of the Daily Value), and a good source of iron and potassium. Note that it is relatively high in sodium, at 576mg per serving (25% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen fish fillets for this recipe?
Yes, you can use frozen fish fillets; just be sure to thaw them completely before preparing the recipe. Thaw in the refrigerator overnight or place the sealed fish in cold water for quicker thawing.
What can I substitute for the egg white?
If you're looking for an egg white substitute, you can use aquafaba (the liquid from a can of chickpeas) as a binder. About 2 tablespoons of aquafaba can replace one egg white in this recipe.
How can I tell when the fish is cooked through?
The fish is done when it flakes easily with a fork and has an opaque appearance. Using an instant-read thermometer, the internal temperature should reach 145°F for safe consumption.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).