Best 3 Heart Healthy Oven Fried Fish Recipes
Looking for a healthy and delicious way to enjoy your favorite fish dishes? Oven-fried fish is a great option for those who want to reduce their fat and calorie intake without sacrificing flavor. This cooking method allows you to achieve a crispy texture similar to traditional fried fish, but without the added oil. With a few simple ingredients and a little bit of time, you can create a heart-healthy oven-fried fish meal that is sure to satisfy your taste buds.
Check out the recipes below so you can choose the best recipe for yourself!
OVEN-FRIED FISH
When you're looking for a fast, flavorful meal, look no further than fish! Parmesan cheese and special seasonings add a bit of an Italian flair to these fillets. Not only is this recipe low in fat, it's delicious as well. So it's sure to please everyone in the family.
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 6
Steps:
- Place fish in a greased 13-in. x 9-in. baking dish. Brush with butter. In a small bowl, combine the remaining ingredients; sprinkle over fish. , Bake, uncovered, at 425° for 10-15 minutes or until the fish flakes easily with a fork.
Nutrition Facts : Calories 261 calories, Fat 9g fat (0 saturated fat), Cholesterol 78mg cholesterol, Sodium 753mg sodium, Carbohydrate 15g carbohydrate (0 sugars, Fiber 0 fiber), Protein 30g protein. Diabetic Exchanges
HEART-HEALTHY OVEN "FRIED" FISH
This recipe came from a "heart-healthy" class that my wife and I attended a few years back. The recipe was offered by professional dietitians who didn't seem too radical in their approach to cooking. In other words, they didn't hesitate to add small amounts of herbs, spices, etc., which would make the dishes tasteful, such as the celery salt in this recipe. Enjoy this one!
Provided by Bone Man
Categories Halibut
Time 25m
Yield 4 serving(s)
Number Of Ingredients 10
Steps:
- Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
- Pre-heat oven to 500 degrees.
- Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
- In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
- Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
- Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
- Serve with a lemon wedge on the side.
SUPER CRUNCHY OVEN FRIED FISH THAT WILL KNOCK YOUR SOCKS OFF!
This is a recipe handed down to me from a buddy who has ran a seafood restaurant on the waters of Marina Del Ray, California. I have never found a crunchier, juicier and flavorful but yet oven fried fish ever. Enjoy it, I have. To prevent overcooking, buy fish fillets at least 1 inch thick. The bread crumbs can be made up to 3 days in advance, cooled, and stored at room temperature in an airtight container.
Provided by Sophisticated Taste
Categories European
Time 48m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- 1. Adjust oven rack to middle position and heat oven to 350 degrees. Pulse bread, melted butter, 1/4 teaspoon salt, and 1/4 teaspoon pepper in food processor until bread is coarsely ground, eight 1-second pulses (you should have about 3 1/2 cups crumbs). Transfer to rimmed baking sheet and bake until deep golden brown and dry, about 15 minutes, stirring twice during baking time. Cool crumbs to room temperature, about 10 minutes. Transfer crumbs to pie plate; toss with parsley and shallot. Increase oven temperature to 425 degrees.
- 2. Place 1/4 cup flour in second pie plate. In third pie plate, whisk eggs, horseradish (if using), mayonnaise, paprika, cayenne pepper (if using), and 1/4 teaspoon black pepper until combined; whisk in remaining 5 tablespoons flour until smooth.
- 3. Spray wire rack with nonstick cooking spray and place in rimmed baking sheet. Dry fish thoroughly with paper towels and season with salt and pepper. Dredge 1 fillet in flour; shake off excess. Using hands, coat with egg mixture. Coat all sides of fillet with bread crumb mixture, pressing gently so that thick layer of crumbs adheres to fish. Transfer breaded fish to wire rack. Repeat with remaining 3 fillets.
- 4. Bake fish until instant-read thermometer inserted into centers of fillets registers 140 degrees, 18 to 25 minutes. Using thin spatula, transfer fillets to individual plates and serve immediately with lemon wedges.
Nutrition Facts : Calories 278.8, Fat 12.9, SaturatedFat 5.2, Cholesterol 172.2, Sodium 193.3, Carbohydrate 9.7, Fiber 0.4, Sugar 0.9, Protein 29.6
Tips:
- Choose the Right Fish: Opt for lean fish like tilapia, cod, or flounder, as they are lower in saturated fat and higher in omega-3 fatty acids, which are beneficial for heart health.
- Use a Non-Stick Baking Sheet: This will prevent the fish from sticking and ensure even cooking. If you don't have a non-stick baking sheet, you can use parchment paper.
- Preheat the Oven: Preheat the oven to the desired temperature before cooking the fish. This helps to ensure that the fish cooks evenly and doesn't dry out.
- Season the Fish Generously: Use a flavorful blend of herbs, spices, and seasonings to enhance the taste of the fish. You can also add lemon zest, garlic, or fresh herbs for extra flavor.
- Don't Overcrowd the Baking Sheet: Make sure to leave enough space between the fish fillets or pieces so that they cook evenly. Overcrowding can cause the fish to steam instead of bake.
- Bake Until Golden Brown: Bake the fish for the recommended time, or until it reaches an internal temperature of 145°F (63°C). The fish should be opaque and flake easily with a fork when it's done.
Conclusion:
Oven-fried fish is a delicious and heart-healthy alternative to traditional fried fish. By following these tips, you can create a crispy, flavorful dish that is packed with nutrients. Serve it with your favorite sides, such as roasted vegetables, quinoa, or a fresh salad, for a complete and satisfying meal. Enjoy!
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