Oven-Fried Fish

Oven-Fried Fish

Oven-Fried Fish

I hate standing over a pan of hot, popping grease to do traditional deep frying.  But I do love me some fried fish.  It’s a Southern tradition, fish fries. Wish my husband were as fond of fried fish as I am.  :(

Unlike every coating I’ve tried doing with flax meal, this recipe really came out crisp!  Even the bottoms of the filets were crispy and browned nicely!   This coating also works well with cut-up chicken.  Best of all, this recipe is Atkins Induction friendly!

Though I mention tilapia and swai below, any mild fish will do for this recipe.   If you don’t want to make up the homemade mayo for this, I have, in a hurry, just used sour cream to coat the fish and this cooks up just as well with sour cream! :)  Though I have not tried it yet, it has been reported by my blog readers that this fish, when leftover, reheats nicely in the microwave and STILL STAYS CRUNCHY!   It of course, will reheat just fine in the oven, too.  To be quite hones, I never have any leftover to test that out.  We just LOVE fish done this way, and my husband even enjoys this one!  :)

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INGREDIENTS:

30 oz. tilapia or swai filets (six filets about 5 oz. each)

6 T. homemade mayo

3 oz. crushed plain pork rinds

½ tsp.  Seafood Spice Blend

1 T. olive oil

DIRECTIONS: Preheat oven to 450º.  Rub a metal baking sheet with olive oil.  DO NOT USE A SILICONE PAN LINER OR THESE WILL NOT BROWN PROPERLY.  Been there; done that.

Crush pork rinds and place in shallow bowl.  Add spice blend and stir well.  If you like things real spicy, you might want to increase the spice blend a bit or add more cayenne.  Most important step here:  Pat surfaces of fish dry with a paper towel. Then brush each fish filet on both sides with a tablespoon of mayonnaise.   You want to be sure not to miss any spots.  There doesn’t have to be a LOT of mayo, but the entire surface must be moistened with it for the coating to adhere.  If you substitute a commercial mayo, you will have more difficulty getting good coverage, as it is so thick.

Holding the filets up (one at a time) by the tips, between your index finger and thumb in one hand, and with your other hand, spoon the coating over each filet on both sides to coat well. I find if you just dip them into a plate full of the coating, the first two get coated nicely and you run out of coating before all are coated!  That’s ever so annoying!  When all are coated, lay each filet onto your oiled pan.   Place in hot 450º oven and bake for about 20 minutes or until done and crispy on top.   There’s actually no need to turn the filets over during cooking as the bottoms get even browner than the tops!

NUTRITIONAL INFO: Makes 6 servings, each contains:

364 calories

22.9 g  fat

.43 g  carbs, 0 g  fiber, .43 g  NET CARBS

41.4 g  protein

338 mg. sodium

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34 comments on “Oven-Fried Fish

  1. I have used this same recipe on my squash and eggplant cooked in the oven … it is wonderful and I have used the hot spicy pork rinds … it was all good and no never any left to even test if it is crunchie reheated lol

    • I’m so glad you like this, Roxanne. I never have any leftover, either. :) But a reader told me one time it reheated nicely in the oven at the same temperature. Recrisps nicely. Might not reheat in teh microwave without getting soggy though. :)

  2. Re: the commercial mayo being too thick…..I’ve found if I apply it with a pastry brush you can make it as thin as you like. Just a thought

  3. Use French’s Fried onions. Crush them, dip fish in seasoned egg wash, roll fish in the crush french’s onions and bake..great with boneless pork chops and boneless chicken breasts too. Try crushed totilla chips on the fish as well.

    • I’m sure they’d TASTE good as a coating for fish. But those are made with a flour and high in carbs. Low carbers don’t eat tortilla chips either. Way too high in carbs.

  4. I have made recipes using pork rinds! Haven’t tried fish yet. This looks great!!!! (though my daughter doesn’t eat meat soooo she’s out.) but I’d love it! I always keep the pork rinds on hand! I love your recipes!!

  5. Hye there!

    Im interested with this recipe.. But i have a problem. I cannot eat pork. As i am a muslim. Can you suggest other ingredient to coat the fish? I hope the ingredient give the same taste as this recipes! :) thank you.

    Sincerely,
    Liana mat isa

    • I can say that some folks coat fish with almond flour or dessicated coconut, but I don’t think you’ll get quite the “crunch” that the rinds would give. But I certainly understand your not being able to have the pork rinds. Give one of those suggestions a try!

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