Oven Fried Fish

January 26, 2010 by buttoni

Click to enlarge

Unlike every coating I’ve tried doing with flax meal, this recipe really came out crisp! And even the bottoms of the filets were crispy and brown! I’m sure this coating would work with cut-up chicken as well, but would naturally take longer to cook. This is 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 used sour cream to coat the fish and this cooks up just as good with sour cream! Though I have not tried it yet, It has been reported to me that this fish, when leftover, reheats in the microwave and STILL STAYS CRUNCHY! Good to know, but I never have any leftover around my house.

INGREDIENTS:

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

6 T. mayonnaise, I use homemade mayo: http://buttoni.wordpress.com/2009/07/27/homemade-mayonnaise/

3 oz. crushed plain pork rinds

½ tsp. Seafood Spice Blend: http://buttoni.wordpress.com/2009/08/20/my-seafood-spice-blend/

1 T. olive oil

DIRECTIONS: Preheat oven to 450º. Rub baking pan with olive oil. Crush pork rinds and place in shallow bowl. Add spice blend and stir well. If you like things spicy, you might want to increase the spice blend a bit. Pat surfaces of fish dry with a paper towel. Then brush each fish filet on both sides with a tablespoon of mayonnaise. Then place each filet into the crumbs to coat well on both sides and lay onto oiled baking pan. Place in hot 450º oven and bake for about 20 minutes or until done and crispy. No need to turn during cooking.

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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Posted in PRIMAL-PALEO, Seafood | 22 Comments

22 Responses

on February 1, 2013 at 6:21 pm | Reply J. B. Rainsberger (@jbrains)

I made it. Edges were crispy and fish still moist. I’d never used mayo as glue between breading and meat before. Will cook again. A+++
- on February 1, 2013 at 10:30 pm | Reply buttoni
  
  Welcome, J.B. I’m delighted your fish came out so well. I honestly don’t even dream wistfully about traditional fried fish anymore. This recipe just comes out so darn good every time I make it! My husband isn’t very fond of fish, but he NEVER backs away from THIS recipe. You may not have noticed over in my Veggies category, this same coating/oven-fried approach is used successfully on yellow squash slices, zucchini slices, okra, eggplant, onion rings, and even for chicken fried steak! It’s FANTASTIC on everything I’ve tried it on.
on July 6, 2012 at 8:52 pm | Reply Diane Graf

OMG! I have tried and failed at so many fish recipes, but this was fantastic! Thank you…now my husband won’t lament, “Fish tonight?” every time.
- on July 6, 2012 at 9:12 pm | Reply buttoni
  
  I’m so glad you guys like this Diane! It’s my favorite fried fish recipe now. I’ll never do mine conventionally with cornmeal again.
on May 3, 2012 at 12:05 am | Reply erimarizzi

Hi Peggy; I adore your website and many of your recipes! I’ve been having some trouble with this one, though. The pork rind crumbs never really get crispy for me; they usually end up sort of soggy and gummy in texture when the fish comes out of the oven. I use commercial mayonnaise (Best Foods/Hellman’s) for the recipe, and I make sure to coat the fish evenly, but it just doesn’t seem to work as well as traditional high-carb coatings, or even flax meal, for me. Any suggestions?
- on May 3, 2012 at 10:19 am | Reply buttoni
  
  Funny you mention flax coatings, because I’ve not had any luck with those and those coatings ALWAYS come out soggy for me.
  
  Is your oven hot enough? The temperature stated in the recipe is essential. Also, be sure the fish filets have been patted dry of all moisture before brushing with the mayo. Using commercial mayo shouldn’t make any difference at all, but sealing the filets with it is also important, so no juices bleed out of the filet. Frozen filets would be more inclined to bleed out juice than fresh, of course. I’ve never EVER had this come out anything but super crisp, so I suspect either juice is bleeding out of your fish or your oven wasn’t hot enough.
  - on May 3, 2012 at 8:00 pm | Reply erimarizzi
    
    I think my oven temperature is okay–it’s usually at least a few degrees above the set temperature. I do use frozen tilapia, though. That’s probably my issue. Why didn’t I think of that? =D
    
    Do you think it’d help if I gave them a little pan-sear and then patted them dry before coating them?
    
    Thanks so much for your help. =)
    - on May 4, 2012 at 11:34 am | Reply buttoni
      
      I don’t think searing them is necessary. I use frozen filets all the time and like I said, have never had the issue you described. Just pat them dry with paper towels before coating with the mayo. And be SURE the mayo covers every bit of the fish to seal it.
on April 27, 2012 at 9:09 am | Reply James

Just checking…..Pork “rind” is the same as English pork crackling huh?

So you get the dry crisp stuff and crush it down to breadcrumb sized pieces…..?

Thanks ….new cook.
- on April 27, 2012 at 10:05 am | Reply buttoni
  
  One in the same thing, James. I would crush them until VERY fine. You don’t want to get any of those larger, “hard” bits on your fish and bite down on one. I’ve gotten some tiny bits in cracklings before that would crack a tooth!! Hope you like this recipe. It’s our favorite way to have fish filets now. The secret is going to the trouble to make up a batch of the spice blend. There lies the magic of the recipe.
on January 25, 2012 at 4:39 am | Reply hirop

Hi, I’m for UK and not quite sure what your notation T. means, is the tablespoon or teaspoon (or something else altogether)?
- on January 25, 2012 at 11:51 am | Reply buttoni
  
  Welcome to the site, Hirop! Sorry for that confusion. I forget folks across the pond aren’t so familiar with our abbreviations.
  T. means Tablespoon
  tsp. means Teaspoon
on May 22, 2011 at 1:53 am | Reply Rikke

Using pork rinds for crusting is genious! Crusty with guarantee! I’ll have to try this soon

Thank you very much!
- on May 22, 2011 at 10:12 am | Reply buttoni
  
  Not my idea really. I got the idea for this recipe for fish from all the low-carb recipes for pork-rind coated chicken on the net. My husband and I think the Seafood Spice Blend is what takes away the pork rind flavor 100%. Without the spice, I think this coating wouldn’t be quite as good. Hope you like this when you try it!
on April 29, 2011 at 9:05 pm | Reply Sarah Bobara

I found this on the atkins forums and I tried it tonight. It was AMAZING!!!
- on April 30, 2011 at 7:23 pm | Reply buttoni
  
  I’m truly pleased with it, too. I never had much luck getting traditional cornmeal to stick to fish like this coating sticks to my fish now. And it tastes good, too! Best of both worlds and ever so easy! Glad you liked it too!
on April 28, 2011 at 12:20 pm | Reply Julia

Came across this recipe on Chowstalker- very cool idea!
- on April 28, 2011 at 6:53 pm | Reply buttoni
  
  Well using pork rinds for the crunch isn’t really my idea, but using my Spice mix in the rinds IS. Hope you like this when you try it.
on April 26, 2011 at 6:42 pm | Reply kimandthi

Definitely gotta try this. It looks like regular breaded fish!
- on April 27, 2011 at 8:33 am | Reply buttoni
  
  Tastes like regular breaded fish; texture is the same in your mouth, too! You’ll definitely like it! DO go to the trouble to make up the spice mix though, as that’s what make this ever so good!
on April 25, 2011 at 10:54 pm | Reply Roda

these look great, I have some tilapia in the freezer, I just need the pork rinds
- on April 26, 2011 at 2:02 pm | Reply buttoni
  
  Let me know how you like these! Fried is still my all-time favorite way to eat fish, so we do this every other week or so. This is good on pork chops and chicken, too! And eggplant slices as well!