Cooking this crispy fish in the oven makes it a low-fat variation of the classic deep-fried dish. Fresh cod fillets are breaded in cornmeal and lemon-pepper seasoning and baked for less than 10 minutes. For a hearty sandwich option, tuck this fried fish into a whole wheat hamburger bun and top with lettuce, tomato, and mayonnaise dressing.
Oven-Fried Fish:
Ingredients:
4 4-ounce fresh or frozen cod or other fish fillets
Nonstick spray coating
3 tablespoons seasoned fine dry bread crumbs
3 tablespoons cornmeal
1/4 teaspoon lemon-pepper seasoning
1 tablespoon cooking oil
1 slightly beaten egg white
Tomato slices (optional)
Fresh parsley (optional)
Directions:
1. Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Measure thickness of fish. Spray a shallow baking pan with nonstick spray coating; set aside.
2. Stir together bread crumbs, cornmeal, and lemon-pepper seasoning. Add oil, tossing to combine. Brush one side of each fish fillet with egg white, then dip in bread crumb mixture. Place fish fillets, crumb sides up, in prepared pan.
3. Bake, uncovered, in a 500 degree F. oven for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. If desired, serve with tomato slices and garnish with parsley. Makes 4 servings.
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