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.

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 10 minutes until the fish is cooked - turn half way through.

This is one of those oven fried fish recipes that would adapt to anything - 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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