Heart Healthy Oven Fried Fish Food

CRISPY OVEN-FRIED FISH

Steps:

• Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut into four serving-size pieces, if necessary. Measure thickness of fish; set aside. Place milk in a shallow dish. Place flour in another shallow dish. In a third shallow dish combine bread crumbs, cheese, dillweed, and pepper. Add melted butter; stir until combined.
• Dip fish in milk; coat with flour. Dip again in milk, then in crumb mixture to coat all sides. Place fish on a greased baking sheet. Bake, uncovered, in a 450 degree F oven for 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake when tested with a fork.
• Makes 4 servings

SUPER CRUNCHY OVEN FRIED FISH THAT WILL KNOCK YOUR SOCKS OFF!

Steps:

• 1. Adjust oven rack to middle position and heat oven to 350 degrees. Pulse bread, melted butter, 1/4 teaspoon salt, and 1/4 teaspoon pepper in food processor until bread is coarsely ground, eight 1-second pulses (you should have about 3 1/2 cups crumbs). Transfer to rimmed baking sheet and bake until deep golden brown and dry, about 15 minutes, stirring twice during baking time. Cool crumbs to room temperature, about 10 minutes. Transfer crumbs to pie plate; toss with parsley and shallot. Increase oven temperature to 425 degrees.
• 2. Place 1/4 cup flour in second pie plate. In third pie plate, whisk eggs, horseradish (if using), mayonnaise, paprika, cayenne pepper (if using), and 1/4 teaspoon black pepper until combined; whisk in remaining 5 tablespoons flour until smooth.
• 3. Spray wire rack with nonstick cooking spray and place in rimmed baking sheet. Dry fish thoroughly with paper towels and season with salt and pepper. Dredge 1 fillet in flour; shake off excess. Using hands, coat with egg mixture. Coat all sides of fillet with bread crumb mixture, pressing gently so that thick layer of crumbs adheres to fish. Transfer breaded fish to wire rack. Repeat with remaining 3 fillets.
• 4. Bake fish until instant-read thermometer inserted into centers of fillets registers 140 degrees, 18 to 25 minutes. Using thin spatula, transfer fillets to individual plates and serve immediately with lemon wedges.

EASY LOW-FAT OVEN FRIED CATFISH

Steps:

• Preheat oven to 450°F.
• Heavily spray a large non-stick baking pan with non-stick cooking spray.
• Pour egg substitute in large shallow bowl.
• Sprinkle with some Emeril's essence; also some salt and pepper, if you prefer.
• Place fish coating on a large plate.
• Add some Essence to this also, if you wish.
• Rinse fish fillets.
• Squeeze lemon wedges over fish.
• Sprinkle with Essence, salt and pepper on both side of fish.
• Dip in coating.
• Dip fish in egg substitute, then again in fish coating, and place on baking sheet.
• Bake at 450°F for approximately 10-15 minutes, until bottom of fish starts to brown.
• Turn fish, and bake about 5-8 minutes more, until fish is browned and crisp.
• Serve.

HEART HEALTHY CRISPY OVEN FRIED CHICKEN

Steps:

• Add 1/2 tsp of the poultry seasoning to the milk.
• Combine all the other spices with the cornflake crumbs and place in a plastic bag.
• Wash chicken and pat dry.
• Dip chicken in the milk and shake to remove excess, then quickly shake in the bag with the seasonings and crumbs.
• Refrigerate up to 1 hour.
• Preheat oven to 350°F.
• Remove chicken from the fridge and sprinkle with paprika for colour.
• Evenly space chicken on greased baking pan.
• Cover with aluminum foil and bake for 40 minutes.
• Remove foil and continue baking for an additional 30-40 minutes or until the meat can be easily pulled from the bone with a fork.
• Drumsticks may require less baking time than breasts.
• (DO NOT TURN CHICKEN DURING BAKING).
• Crumbs will form crispy skin.

HEART-HEALTHY OVEN "FRIED" FISH

Steps:

• Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
• Pre-heat oven to 500 degrees.
• Stir together the bread crumbs, corn meal, celery salt, and red pepper. Add the canola oil (or peanut oil) to this mix and blend with a fork. Set aside.
• In a small bowl, beat the water and egg white together and then brush one side of each fillet with the egg white. Dip each fillet in the bread crumb mixture on the egg white side.
• Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
• Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
• Serve with a lemon wedge on the side.

OVEN "FRIED" FISH

Steps:

• Position rack on top shelf in oven.
• Preheat oven to 500 degrees F.
• 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 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.