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Heart-Healthy Oven "fried" Fish

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“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!”
READY IN:
25mins
SERVES:
4
UNITS:
US

Ingredients Nutrition

  • 4 (4 ounce) fish fillets
  • cooking spray
  • 3 tablespoons seasoned bread crumbs
  • 3 tablespoons cornmeal
  • 14 teaspoon celery salt
  • 18 teaspoon ground red pepper
  • 1 tablespoon canola oil or 1 tablespoon peanut oil
  • 1 egg white, slightly beaten
  • 12 teaspoon water
  • 4 lemon wedges

Directions

  1. Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
  2. Pre-heat oven to 500 degrees.
  3. 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.
  4. 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.
  5. Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
  6. Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
  7. Serve with a lemon wedge on the side.

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