Rating: 2.5 stars
2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1

Get the delicious flavor of fried fish without all the unhealthy fat in this oven-fried fish entree. 

Mark Bittman
Recipe by Health July 2011

Gallery

Credit: Kana Okada

Recipe Summary test

prep:
10 mins
cook:
12 mins
total:
22 mins
Yield:
Makes 4 servings (serving size: 6 ounces fish plus 6 ounces potatoes with ketchup)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450°. Soak fillets in buttermilk. Coat bottom of a 13- x 9-inch metal baking pan with 1 tablespoon of oil; set aside. Put panko on a plate; add salt and pepper, and mix well to combine.

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  • When oven is hot, pull fish from buttermilk; let it drain. Dredge still-wet fish in panko, patting to make sure panko adheres, then lay fillets in the prepared pan; drizzle with remaining 2 tablespoons oil.

  • Bake fish in top third of oven for 8-15 minutes, depending on thickness of the fish; it will be crisp and golden on the outside and tender and opaque inside when done.

  • Serve 1 fillet on each of 4 plates with lime wedges and 1/4 of new potatoes and ketchup.

Nutrition Facts

530 calories; fat 14.8g; saturated fat 2.2g; mono fat 8.9g; poly fat 2g; protein 39g; carbohydrates 62g; fiber 8g; cholesterol 66mg; iron 4mg; sodium 767mg; calcium 110mg.
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