Baked “Fried” Fish

Recipe Steward Health Care

Friday fish fry, anyone? Try this healthier take on an old favorite to kick off your next weekend.

Number of Servings: 6


  • olive oil spray
  • 1 lb. white fish fillets, such as tilapia or Dover sole
  • 2 eggs, beaten
  • ½ cup cornmeal
  • ½ cup breadcrumbs, preferably whole grain
  • 2 teaspoons onion powder
  • 2 teaspoons garlic powder
  • 2 teaspoons paprika
  • 2 teaspoons black pepper
  • ½ teaspoon sea salt
  • ¼ teaspoon chili powder

Preheat oven to 425 degrees. Line a baking sheet with aluminum foil or a silicone baking mat. Place a metal rack on top of the sheet.

In a large bowl, stir together cornmeal, breadcrumbs, and all spices. Dip a filet in crumb mixture. Then dip in egg wash. Then dip in crumb mixture again. Spray with olive oil spray, then place on rack. Repeat with all filets.

Bake for 20 to 25 minutes or until golden brown and crispy.

Nutrition Facts
Per serving (serving size is one large filet or two small filets): 176 calories, 4g total fat, 1g saturated fat, 327mg sodium, 16g carbohydrates, 2g fiber, 20g protein

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