Super-Crisp Oven Baked Fish

March 25, 2012 · 21 comments

in healthy,seafood


Considering this is, oh, the 4th fish recipe on this blog in 5+ years, it’s pretty obvious I’m not the world’s biggest fish fan. However, I am a big fan of all things that are breaded, which is why this recipe appealed to me. :-D Also, I’d been wanting to participating in Jessica, from The Jey of Cooking‘s, round-up of heart-healthy recipes. Jessica is doing this for her mom, who received a life-saving heart transplant last year. The bonus is for every entry she receives, Jessica is donating $1 to the American Heart Association.

This recipe is definitely heart smart. The crispy breading is made from whole grains and the fish used here is cod, which promotes cardiovascular health since it’s a good source of blood thinning omega 3 fatty acids (not to mention full of B12 and B6). Like the title indicates, this fish comes out super-crisp and there is no frying involved, and a very minimal amount of fat. Cod and haddock in particular stand up well to this method because they’re not too thin, like tilapia may be, which allows the breading to get nice and golden without overcooking the fish.

The best news, of course, is that I ended up really, really enjoying this recipe. With a crunchy crust and copious amounts of lemon, there’s nothing to not love. This would also be great with some homemade tartar sauce (which by the way I’ve made with Greek yogurt in place of mayo before). As you may have guessed, I used plain yogurt in place of mayo in this recipe because, you know, mayo sucks.  The bonus is that it’s better for you.

Also, can I just say that I don’t know what in the world I’m doing buying breadcrumbs? I mean, yes, I’ve made my own before but usually just because I have a little extra bread from a fresh loaf. I’ve never just made them with sandwich bread before, but it’s so easy. Plus, you can actually have whole wheat breadcrumbs this way – which allegedly exist but I believe to be an urban legend since I’ve never actually seen them.

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