Oven-Fried Whiting Fillets
Oven-fried whiting fillets offer a crispy, flavorful coating with Parmesan cheese and garlic, making them perfect for a quick, savory seafood meal enjoyed by the whole family.
Ingredients
Instructions
- Rinse fish with cold water; pat dry with paper towels.
- Cut fillets into 6 equal-size serving portions.
- Combine oil, salt, and garlic in an oblong glass baking dish.
- Put fish in the mixture to marinate.
- Let marinate for 10 minutes, then turn the fish and marinate an additional 10 minutes.
- Remove fish from marinade, roll in Parmesan cheese, then in bread crumbs.
- Place fish on a well-greased baking sheet.
- Bake in a hot (500°F) oven for 12 to 15 minutes, or until fish flakes easily with a fork.
Tips & Substitutions
For a lighter version, you can substitute the oil with a cooking spray, or use a mix of Greek yogurt and lemon juice for marinating. If you prefer a crunchier texture, try using panko breadcrumbs instead of regular bread crumbs. Additionally, adding a sprinkle of paprika or cayenne to the breading can elevate the flavor profile.
Serving Suggestions
Serve the oven-fried whiting fillets with a side of tartar sauce or a squeeze of fresh lemon juice for added zest. Pair them with a fresh salad or steamed vegetables for a balanced meal. They also go well with creamy side dishes like the Creamy Blue Cheese Ball, adding a delightful contrast to the flavors.
Storage & Reheating
Store any leftover oven-fried whiting fillets in an airtight container in the refrigerator for up to 2 days. To reheat, place them on a baking sheet and warm in a preheated oven at 350°F for about 10 minutes, ensuring they regain some crispiness.
Nutrition & Diet Analysis (per serving)
Each serving of Oven-Fried Whiting Fillets contains roughly 1875 calories, with 7g protein, 37g carbohydrates, and 192g fat. It is a good source of protein (14% of the Daily Value) and iron (14% of the Daily Value). Note that it is relatively high in sodium, at 1542mg per serving (67% 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 a different type of fish for this recipe?
Yes, you can substitute whiting fillets with other mild white fish such as cod, tilapia, or sole. Just adjust the cooking time based on the thickness of the fillets, as some may require slightly longer or shorter baking times.
How can I make this dish gluten-free?
To make the oven-fried whiting fillets gluten-free, replace regular bread crumbs with gluten-free bread crumbs or crushed gluten-free crackers. Ensure that the Parmesan cheese used is also gluten-free, as some brands may contain additives.
What can I serve with the whiting fillets?
These fillets pair beautifully with a variety of sides. Consider serving them with roasted potatoes, a light coleslaw, or a quinoa salad. For a more indulgent option, you might enjoy them alongside the Super Delite Banana Pudding for dessert.
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).