Oven Fried Fish Recipes

If you're trying to lose weight or cut down on fat generally, then oven fried fish recipes are a great way of getting the taste of fried fish with less calories.

This basic method is sufficient for two people - you can substitute any type of white fish you like.

You cannot batter your own fish to fry in the oven - you can buy commercial battered fish fillets which you can bake, but the batter you make at home would just run all over the oven tray and make a mess :-)

Breadcrumbing is easy to do though or you could just dip the fish pieces in milk then seasoned flour before spraying with oil.

1lb (450g) cod fillets
2oz (50g) plain flour
1/4 teaspoon salt
1/4 teaspoon pepper
1 egg white
2oz (50g) bread crumbs
2oz (50g)cornflour (cornmeal)
1 tspn dried dill
Olive oil for brushing - or use an oil spray

Heat the oven to 450F, 225C or Gas Mark 6.

Cut the fish into bite sized pieces.

In a shallow dish, mix the flour, salt and pepper.

Beat the egg white until stiff.

In another bowl, combine the breadcrumbs, cornflour and dill.

Dip the fish into the flour mixture, then the egg white, then the breadcrumb mix.

Brush a shallow baking tray with oil - or spray with oil.

Put the cod pieces in one layer and bake for about 20 minutes until the fish is cooked - turn half way through.

You can tell when it's cooked by pressing it - be careful as it's hot! - if it's firm to the touch, then it's done.

This recipe will adapt to any fish - plaice, sole, basa - I really can't think of any white fish that wouldn't be suitable.

It's a low fat goujon recipe really and so you could use it as a starter, a main course or as part of a party buffet.

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