Crunchy Oven-fried Fish

Crunchy Oven-fried Fish Recipe with Lemon Pepper and Basil

Preparation time: 15 minutes | Cooking time: 12 minutes | Servings: 4

Introduction

Crunchy Oven-fried Fish is a delicious and healthier alternative to traditional fried fish. This recipe provides a crispy coating without the need for deep frying, making it a lighter option for those looking to cut back on excess oil.

History

Oven-fried fish recipes have been around for decades, offering a way to enjoy the crispy texture of fried fish without the guilt of consuming too much oil. This particular recipe adds a zesty twist with the addition of lemon peel and basil, giving the dish a fresh and flavorful kick.

Ingredients

1 lb (454 g) fish fillets
0.25 cup all-purpose flour
0.25 tsp lemon pepper
1 egg white
0.25 cup fine dry bread crumbs
0.25 cup cornmeal
1.5 tsp finely shredded lemon peel
0.5 tsp dried basil (crushed)
nonstick cooking spray

How to prepare

Preheat the oven to 450°F (232°C).
Cut the fish into serving size pieces.
In a shallow dish, mix together the flour, lemon pepper, and 0.25 tsp of salt.
Beat the egg white until frothy, then place it in another shallow dish.
In a third shallow dish, combine the bread crumbs, cornmeal, lemon peel, and basil.
Dip the top of each fillet into the flour mixture, shaking off any excess.
Next, dip the tops of the fillets into the egg white mixture, then coat them with the crumb mixture.
Spray a shallow baking pan with nonstick cooking spray, then place the fish fillets in the pan with the coating side up and tuck under any thin edges.
Bake for 12 minutes.

Variations

For a different flavor profile, try adding different herbs and spices to the crumb mixture, such as paprika, garlic powder, or dill.

Cooking Tips & Tricks

To ensure a crispy coating, make sure to preheat the oven and use a shallow baking pan sprayed with nonstick cooking spray. Additionally, be sure to tuck under any thin edges of the fish fillets to prevent them from burning in the oven.

Serving Suggestions

Serve Crunchy Oven-fried Fish with a side of lemon wedges and tartar sauce for a classic fish and chips experience.

Cooking Techniques

The key to achieving a crispy coating is to bake the fish at a high temperature and ensure that the fillets are coated evenly with the crumb mixture.

Ingredient Substitutions

If you prefer a different type of fish, feel free to use any white fish fillets such as cod, haddock, or tilapia.

Make Ahead Tips

You can prepare the fish fillets ahead of time and store them in the refrigerator until ready to bake. Just be sure to coat the fillets with the crumb mixture right before baking.

Presentation Ideas

Serve Crunchy Oven-fried Fish on a bed of mixed greens or with a side of roasted vegetables for a colorful and nutritious meal.

Pairing Recommendations

This dish pairs well with a crisp white wine or a light beer to complement the flavors of the fish.

Storage and Reheating Instructions

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 (177°C) for 10-15 minutes or until heated through.

Nutrition Information

Calories per serving

Each serving of Crunchy Oven-fried Fish contains approximately 200 calories.

Carbohydrates

Each serving of Crunchy Oven-fried Fish contains approximately 15 grams of carbohydrates.

Fats

This dish is relatively low in fat, with each serving containing around 5 grams of fat.

Proteins

Crunchy Oven-fried Fish is a great source of protein, with each serving providing about 25 grams.

Vitamins and minerals

This recipe is rich in vitamins and minerals, particularly vitamin C from the lemon peel and various minerals from the fish fillets.

Alergens

This recipe contains fish and wheat, so it may not be suitable for those with allergies to these ingredients.

Summary

Overall, Crunchy Oven-fried Fish is a nutritious and delicious dish that provides a good balance of carbohydrates, fats, proteins, and essential vitamins and minerals.

Summary

Crunchy Oven-fried Fish is a tasty and healthier alternative to traditional fried fish, offering a crispy coating without the need for excess oil. With a zesty twist from lemon peel and basil, this dish is sure to be a hit at your next meal.

How did I get this recipe?

The moment I found this recipe is one that will always be special to me. It was a warm summer day, and I was visiting my dear friend Margaret, who was known for her delicious home-cooked meals. As soon as I walked into her kitchen, I was greeted by the mouth-watering aroma of fried fish.

Margaret had a big smile on her face as she handed me a plate of her famous crunchy oven-fried fish. I took one bite and was immediately hooked. The crispy coating, the tender fish, and the perfect blend of seasonings made it a dish to remember.

I begged Margaret for the recipe, but she just laughed and told me it was a family secret. However, she did offer to teach me how to make it. I eagerly accepted her offer, and we spent the afternoon in her kitchen, cooking together and sharing stories.

As we worked, Margaret shared with me the story of how she learned to make this delicious dish. It had been passed down through her family for generations, with each generation adding their own twist to the recipe. She had learned it from her grandmother, who had learned it from her mother, and so on.

Margaret explained that the key to the perfect crunchy oven-fried fish was in the coating. She showed me how to mix together flour, cornmeal, and a secret blend of spices to create the perfect crunch. She also taught me the importance of seasoning the fish just right and baking it at the perfect temperature to ensure it was crispy on the outside and tender on the inside.

As we worked, Margaret shared with me the memories she had of cooking with her grandmother. She told me about the long hours spent in the kitchen, the laughter shared over a hot stove, and the love that went into every dish they made together.

By the time we finished cooking, I felt like I had not only learned a new recipe but had also gained a deeper understanding of the importance of family and tradition in cooking. Margaret's crunchy oven-fried fish was more than just a meal – it was a connection to the past and a way to keep those memories alive.

I left Margaret's house that day with a full stomach and a heart full of gratitude. I couldn't wait to share this new recipe with my own family and pass it down to future generations. As I drove home, I couldn't help but smile, knowing that I had found not just a delicious new dish, but a cherished memory that would stay with me forever. And I knew that every time I made Margaret's crunchy oven-fried fish, I would be honoring her and the generations of women who came before her.