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!  :)

Many more delicious seafood recipes can be at your fingertips with a set of Jennifer Eloff’s latest cookbooks Low Carbing Among Friends.   She and other talented chefs have collaborated to bring you an extensive collections of tasty delights you’d be proud to serve family and friends.  Order yours TODAY at Amazon or this link:  http://amongfriends.us/order.php

Disclaimer:  I do not receive remuneration for this promotion nor for the inclusion of my recipes therein.  I do so because I think you will want to add the tasty kitchen creations of such a talented group of low-carb chefs to your low-carb menus.

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

About these ads

50 comments on “Oven-Fried Fish

  1. Barbara Jackson….. January 7, 2015 This revipe is awesome….I made this for dinner tonight…. My husband is NOT a fish eater…. Except Tuna fish…. And NEITHER of us had EVER eaten Pork rinds…… But this was AWESOME….. Imade roasted veggies to go with it….. My dinner was WONDERFUL…. Thank you sooooooo much……

    • Oh, I’m just delighted, Barbara. So many men don’t like fish, my husband included. But this recipe seems to work for folks like that. That mayo/seasoned rinds coating works on all kinds of oven-fried vegetables. Just type oven-fried in the search box at the top of the page to see them all (the ones I’ve tried so far, anyway).

    • No. I don’t do commercial mayo at all. In fact it’s precisely the water that’s in all commercial mayo that I think I don’t like the taste of. I have thinned it wit olive oil for salad dressings and for things I want it thinner.

Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s