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2.38
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8
votes
Oven Fried Fish
Prep Time
20
minutes
mins
Cook Time
40
minutes
mins
Total Time
1
hour
hr
Course:
Main Dish
Cuisine:
American
Keyword:
fried fish, haddock, oven fried fish
Servings:
4
Calories:
500
kcal
Ingredients
Bread Coating
3 ½
cups
panko
2
Tablespoons
unsalted butter
melted
¼
teaspoon
Salt
¼
teaspoon
Pepper
2
Tablespoons
minced fresh parsley
1
clove
garlic
minced
Flour Mixture
½
cup
½
teaspoon
paprika
¼
teaspoon
cayenne pepper
Egg Mixture
2
large eggs
3
Tablespoons
mayonnaise
2
teaspoons
prepared horseradish
The Rest
1 ¼
pounds
skinless cod
haddock, or thick white fish fillet, 1 to 1 ½ inches thick, cut into 4 pieces
Salt and pepper
Lemon wedges
Instructions
Bread Coating
Preheat oven to 350 degrees
Combine panko, melted butter, and ¼ teaspoon each salt and pepper in a bowl, and stir to combine.
Spread mixture out over a baking sheet, and place in oven, bake for 15 minutes until golden brown.
Transfer mixture to a shallow dish, and stir in fresh parsley and minced garlic. Set aside.
Turn oven temperature up to 425 degrees F.
Flour Mixture
In a shallow dish, combine flour, paprika, and cayenne pepper, and whisk together. Set aside.
Egg Mixture
In a shallow dish, combine eggs, mayonnaise, and horseradish, whisk until smooth and frothy. Set aside.
Assemble
Prepare baking dish by placing a wire rack inside a rimmed baking dish, and spraying it with non-stick spray.
Pat fish dry, season with salt and pepper, and dredge in the flour mixture.
Dip fish into the egg mixture.
Dredge in panko crumbs mixture, and place on prepared baking sheet.
Repeat with remaining fillets.
Bake until fish flakes apart easily with a fork and internal temp is 140 degrees F (about 18-25 minutes depending on the thickness of the fillet).
Remove from oven, transfer to plate and serve with lemon wedges and homemade tartar sauce.
Nutrition
Calories:
500
kcal
|
Carbohydrates:
42
g
|
Protein:
36
g
|
Fat:
20
g
|
Saturated Fat:
7
g
|
Cholesterol:
162
mg
|
Sodium:
734
mg
|
Potassium:
730
mg
|
Fiber:
3
g
|
Sugar:
6
g
|
Vitamin A:
694
IU
|
Vitamin C:
5
mg
|
Calcium:
141
mg
|
Iron:
4
mg