Lighter Oven-Fried Fish
By America's Test KitchenPublished on August 22, 2007
Time
40 minutes
Yield
Serves 4
Ingredients
Before You Begin
Catfish, trout, haddock, thick sole fillets, or tilapia can be substituted for the cod. Stay away from very delicate fillets or thick, meaty fish such as swordfish or tuna. If some of the pieces have thin, tapered ends, tuck them under before breading to prevent them from overcooking and drying out. Generously coat the fish with the Melba crumbs, but do not pile them on or they will not adhere to the fish; there will be crumbs left over. Serve with Tartar Sauce, (see related recipe).This recipe was published in our cookbook The Best Light Recipe.
Instructions
- Adjust an oven rack to the upper-middle position and heat the oven to 450 degrees. Cover a baking sheet with foil and place a wire rack on top. Process the Melba toast into coarse crumbs in a food processor, about twelve 1-second pulses. Spread the crumbs in a shallow dish and toss with the oil.
- In a separate shallow dish, whisk the egg whites, mustard, thyme, garlic powder, and cayenne together.
- Pat the cod dry with paper towels then season with salt and pepper. Working with one piece of fish at a time, dip it into the egg white mixture, then coat with the Melba crumbs. Press on the Melba crumbs to make sure they adhere to the fish. Lay the coated fish onto the prepared wire rack and spray the tops with vegetable oil spray.
- Bake until the coating is golden and the fish just flakes apart, 12 to 15 minutes. Serve with the lemon wedges and Tartar Sauce.
Time
40 minutesYield
Serves 4Ingredients
Ingredients
Ingredients
Why This Recipe Works
For a crunchy and delicious oven-fried fish recipe that would allow us to reap the nutritional benefits of the fish itself, we turned to Melba-toast crumbs, moistened with a little vegetable oil, for a crunchy coating. Oven-baking was the obvious choice over deep-fat frying; the fish became gold and crunchy when baked with vegetable cooking spray.
Before You Begin
Catfish, trout, haddock, thick sole fillets, or tilapia can be substituted for the cod. Stay away from very delicate fillets or thick, meaty fish such as swordfish or tuna. If some of the pieces have thin, tapered ends, tuck them under before breading to prevent them from overcooking and drying out. Generously coat the fish with the Melba crumbs, but do not pile them on or they will not adhere to the fish; there will be crumbs left over. Serve with Tartar Sauce, (see related recipe).This recipe was published in our cookbook The Best Light Recipe.
Instructions
- Adjust an oven rack to the upper-middle position and heat the oven to 450 degrees. Cover a baking sheet with foil and place a wire rack on top. Process the Melba toast into coarse crumbs in a food processor, about twelve 1-second pulses. Spread the crumbs in a shallow dish and toss with the oil.
- In a separate shallow dish, whisk the egg whites, mustard, thyme, garlic powder, and cayenne together.
- Pat the cod dry with paper towels then season with salt and pepper. Working with one piece of fish at a time, dip it into the egg white mixture, then coat with the Melba crumbs. Press on the Melba crumbs to make sure they adhere to the fish. Lay the coated fish onto the prepared wire rack and spray the tops with vegetable oil spray.
- Bake until the coating is golden and the fish just flakes apart, 12 to 15 minutes. Serve with the lemon wedges and Tartar Sauce.
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