¨Better than Fried¨ Oven-Baked CRISPY Fish Fillets

salted cod

🥗Healthier: fresh cod

💰Cheaper: pollock

Fresh cod provides a lighter option, while pollock is more budget-friendly.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil is healthier, while vegetable oil is more economical.

bread crumbs

🥗Healthier: panko

💰Cheaper: crushed crackers

Panko provides a lighter texture, while crushed crackers are often cheaper.

white wine

🥗Healthier: non-alcoholic wine

💰Cheaper: chicken broth

Non-alcoholic wine maintains flavor, while chicken broth is cost-effective.

Preheat the oven to 450°F (230°C) using the bake option.

In a bowl, add 1/2 cup of all-purpose flour (60 grams).

In a separate bowl, crack 2 eggs, season with sea salt and freshly cracked black pepper, and whisk until well mixed.

In a shallow bowl, add 1/2 cup of plain breadcrumbs (60 grams), 1 teaspoon of sweet smoked Spanish paprika (2.5 grams), 1 teaspoon of garlic powder (1.5 grams), 1 teaspoon of dried parsley (1 gram), and 1/2 teaspoon of dried thyme (0.5 grams). Season with sea salt and mix well.

Pat 4 cod fillets (200 grams each) dry with paper towels and season with sea salt and freshly cracked black pepper.

Coat each cod fillet first in the flour, then in the egg mixture, and finally in the breadcrumbs, ensuring each fillet is fully coated.

Place the coated cod fillets into a baking pan with a steel rack to allow air flow underneath for even cooking.

Spray each fillet with non-stick cooking spray to enhance crispiness.

Bake in the preheated oven for 20 to 25 minutes or until the fish is cooked through and has a light crispy texture.

Remove the baking pan from the oven and transfer the fillets to a serving dish.

Garnish with lemon wedges and sprinkle with chopped fresh parsley.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens