Golden Baked Fish
Golden Baked Fish offers a crispy, flavorful coating with a hint of lemon and mustard, perfect for a quick and healthy weeknight dinner. The seasoned fish is baked until lightly browned and flaky, making it an appealing choice for seafood lovers and those seeking a simple yet tasty meal.
Ingredients
Instructions
- Place the fish in a baking pan.
- Season the fish with seasoned salt and pepper.
- In a small bowl, beat the egg whites until stiff.
- Fold in the mayonnaise, lemon juice, mustard, and Worcestershire sauce into the beaten egg whites.
- Spread the mixture evenly on the fish.
- Bake at 425°F for 18 to 20 minutes or until the fish flakes easily with a fork and is lightly browned.
Tips & Substitutions
For an extra crunchy topping, consider adding breadcrumbs or crushed crackers on top of the mayonnaise mixture before baking. You can also substitute the fish with any white fish like tilapia or cod if preferred. If you want a spicier kick, add a dash of hot sauce to the mayonnaise mixture. This dish pairs well with a side of steamed vegetables or a light salad.
Serving Suggestions
Serve the golden baked fish with a wedge of lemon and a sprinkle of fresh parsley for a pop of color. It pairs beautifully with a light salad or roasted vegetables. For a complete meal, consider serving alongside garlic bread or rice pilaf. This dish also complements well with American recipes like creamy coleslaw or potato salad.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fish in a preheated oven at 350°F for about 10 minutes until warmed through. Avoid using the microwave, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Golden Baked Fish contains roughly 219 calories, with 2g protein, 24g carbohydrates, and 13g fat. Note that it is relatively high in sodium, at 558mg per serving (24% 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 fresh fish instead of frozen?
Yes, you can use fresh fish for this recipe. Just ensure it is properly cleaned and filleted. Fresh fish may require slight adjustments in cooking time, so keep an eye on it to ensure it flakes easily.
What can I use instead of mayonnaise?
If you're looking for a lighter option, Greek yogurt can be used as a substitute for mayonnaise. It will give a similar creamy texture while adding a tangy flavor. Alternatively, you can blend avocado for a healthier fat option.
How do I know when the fish is done?
The fish is done when it flakes easily with a fork and has turned opaque in color. You can also use a food thermometer to check for an internal temperature of 145°F to ensure it's fully cooked.
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).