Heart Healthy Oven Fried Fish Food

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.

HEART-HEALTHY BAKED COD FILLETS

Steps:

• Partially thaw cod fillets in refrigerator. Fish is ready to be prepared when it is just beginning to soften. (Times will vary.).
• Preheat oven to 475 degrees F. Place oven rack at second-lowest setting. Line baking sheet with Reynolds Release Foil and brush foil lightly with canola oil (to prevent sticking and crisp fish).
• Rinse fish under cold water. With a very sharp knife, slice each fillet horizontally.
• In a shallow bowl, blend egg whites and milk.
• In a gallon-sized Ziploc bag, combine fish fry mix and flour.
• Place one fillet into Ziploc bag, close tightly, and shake carefully to coat; coat well. Reach into bag and pick up fillet. While still inside bag, shake fillet gently to remove any excess.
• Place fillet into egg mixture, coating well. Remove from egg mixture, shaking gently to remove any excess.
• Return fillet to Ziploc bag; seal tightly. Shake bag again to coat; coat well. Remove fillet from bag, making sure to remove any excess. Place onto baking sheet.
• Repeat for each fillet.
• Bake fillets for 6 minutes; turn over carefully. Bake another 6 minutes and remove from oven.
• Serve alone, on a good bun, or in your favorite wrap with lots of fresh veggies and low-fat condiments.
• (My kids absolutely devoured these in lettuce wraps!).

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.

NUTTY OVEN FRIED FISH

Steps:

• Preheat the oven to 400 degrees.
• Spray baking sheet with nonstick cooking spray.
• Mix breadcrumbs, chopped nuts and lemon zest together, and place on a large plate.
• Dip each fish fillet in buttermilk, then into the breadcrumb/nut mix.
• Press gently to coat.
• Place each fillet on baking sheet, bake 10 minutes or until fish flakes easily with a fork.

MOUTH-WATERING OVEN-FRIED FISH

Steps:

• Preheat oven to 475°F.
• Wipe fillets with lemon juice and pat dry.
• Combine milk, hot pepper sauce, and garlic.
• Combine pepper, salt, and onion powder with cornflake crumbs and place on a plate.
• Let fillets sit in milk briefly.
• Remove and coat fillets on both sides with seasoned crumbs.
• Let stand briefly until coating sticks to each side of fish.
• Arrange on lightly oiled shallow baking dish.
• Bake 20 minutes on middle rack without turning.
• Cut into 6 pieces.
• Serve with fresh lemon.

OVEN-FRIED FISH

Steps:

• Place fish in a greased 13-in. x 9-in. baking dish. Brush with butter. In a small bowl, combine the remaining ingredients; sprinkle over fish. , Bake, uncovered, at 425° for 10-15 minutes or until the fish flakes easily with a fork.