Oven "fried" fish
0
- Prep Time15 min
- Total Time15 min
- Makes4 servings
Roberto Caruso
Ingredients
vegetable oil
4 fish fillets, such as tilapia, catfish or halibut, each about 180 g
1 egg white
1/2 cup buttermilk
1/2 cup all-purpose flour
1/2 cup store-bought bread crumbs
2 tsp paprika
1/2 tsp cayenne pepper
1 tsp salt
1 tbsp vegetable oil
Instructions
Position rack on top shelf in oven. Preheat oven to 500F (260C). Line a rimmed baking sheet with foil and set a wire rack on top. Lightly spray or brush rack with vegetable oil.
Pat fish dry with paper towels. Slice fillets in half lengthwise to form long pieces. In a pie plate or wide shallow dish, whisk egg white with buttermilk. In another dish, stir flour with bread crumbs, paprika, cayenne and salt.
Working with 1 piece of fish at a time, lightly coat with flour mixture. Shake off excess flour, then dip into buttermilk mixture. Turn to evenly coat. Shake off excess liquid. Coat fish in flour mixture again. Shake off excess coating, then place on rack. Repeat with remaining fish, 1 piece at a time. Discard any remaining buttermilk or flour mixtures.
Lightly spray fish with oil or, using a brush, lightly dab about 1 tbsp (15 mL) oil as evenly as possible over coating. Do not skip this step -- it is essential for crispy fish. Bake on top rack of preheated oven until coating is crisp and golden, 12 to 15 minutes. Do not turn. Superb with Light Tartar Sauce (also in Recipe File), coleslaw and sliced dill pickles.
Nutrition (per serving)
Calories 292, Protein 34g, Carbohydrates 18g, Fat 9g, Fibre 1g, Sodium 698mg.
Takeout English-style deep-fried fish with a crunchy coating is a satisfying casual dinner. Our oven-baked method is easy to do at home -- and it's a whole lot healthier than the fried version, too.
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