Baked “Fried” Fish

Friday fish fry, anyone? Try this healthier take on an old favorite to kick off your next weekend.


  • Olive oil spray
  • 1 lb. white fish filets, such as tilapia or Dover sole
  • 2 eggs, beaten
  • 1/2 cup cornmeal
  • 1/2 cup breadcrumbs, preferably whole grain
  • 2 tsp. onion powder
  • 2 tsp. garlic powder
  • 2 tsp. paprika
  • 2 tsp. black pepper
  • 1/2 tsp. sea salt
  • 1/4 tsp. chili powder


  1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil or a silicone baking mat. Place a metal rack on top of the sheet.
  2. In a large bowl, stir together cornmeal, breadcrumbs, and all spices. Dip a filet in crumb mixture. Then dip in egg wash. Then dip in crumb mixture again. Spray with olive oil spray, then place on rack. Repeat with all filets.
  3. Bake for 20 to 25 minutes or until golden brown and crispy.

Nutrition Information: Serves six; serving size is one large filet or two small filets. Each serving provides: 176 calories, 4 g total fat (1 g saturated fat, 0 g trans fat), 108 mg cholesterol, 327 mg sodium, 16 g carbohydrates, 2 g fiber, 1 g sugar, 20 g protein.

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