Quick Baked Fillet
A quick and flavorful baked fish dish with tangy lemon, savory Worcestershire, and crispy corn flakes, perfect for a simple, delicious seafood dinner everyone will enjoy.
Ingredients
Instructions
- Thaw frozen fish if using frozen fillet.
- Dip the fish in a mixture of salt, grated onion, salad oil, lemon juice, and Worcestershire sauce.
- Roll the coated fish in crushed corn flakes.
- Arrange the coated fish on a greased cookie sheet.
- Bake in a preheated oven at 500°F for 15 minutes.
- Remove from oven and serve hot.
Tips & Substitutions
For a gluten-free option, substitute crushed corn flakes with crushed gluten-free crackers or breadcrumbs. If fresh onion is too strong, consider using onion powder instead. To enhance flavors, marinate the fish for up to an hour in the mixture before coating. Ensure the fish is dry before dipping to help the coating adhere better.
Serving Suggestions
Serve the baked fillet with a side of steamed vegetables or a fresh salad for a light meal. It pairs beautifully with Golden Orange Dressing, adding a citrusy contrast to the fish. Consider serving over a bed of rice or with crusty bread to soak up the juices.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets on a baking sheet and warm in a preheated oven at 350°F for about 10 minutes, or until heated through. Avoid microwaving, as it can make the fish rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Quick Baked Fillet contains roughly 84 calories, with 1g protein, 14g carbohydrates, and 3g fat. Note that it is relatively high in sodium, at 2032mg per serving (88% 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 orange roughy with other white fish like tilapia or cod. Just ensure that the cooking time remains the same, adjusting slightly if the fillets are thicker or thinner.
What if I don't have Worcestershire sauce?
If you don't have Worcestershire sauce, you can use soy sauce as a substitute, adding a bit of vinegar to mimic the tanginess. Alternatively, a mix of balsamic vinegar and a dash of sugar can work in a pinch.
Can I prepare this dish ahead of time?
Yes, you can prepare the fillets up to the point of baking. Just coat the fish and store it covered in the refrigerator for a few hours. Bake it fresh when you're ready to serve for the best texture.
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).