Oven Fried Fish

This perfectly flavorful Oven Fried Fish recipe has a spicy edge.  Get that fantastic Southern flavor of Fried fish without the extra fat from frying. 

I’m not from the South contrary to popular belief (even mine sometimes).  My roots are so deep in the South of Mississippi that I sometimes forget I was born in the urban city of Chicago and raised in the burbs.  We love fish fries. We have them at family reunions and Thanksgiving and are even planning a fun family one this summer.  This recipe is a tribute to those wonderful recipes but a little lighter. I make this recipe at least once a week because my daughter loves it so much.

The Heart and Soul of this Oven Fried Fish Recipe

Cuisine Inspiration: Southern
Primary Cooking Method: Baking
Dietary Info: Pescatarian-friendly, Nut-Free
Key Flavor: Savory with a touch of spicy warmth
Skill Level: Beginner to Intermediate

Sweet Highlights:

Crunch Factor: A golden, crispy crust that satisfies with every bite, without the grease of traditional frying.

Spice of Life: A seasoning blend that’ll make you feel like you’re down in the Delta, with the perfect mix of heat and herb.

Healthier Twist: You get all the soul-food vibes, minus the extra calories, making it a guilt-free indulgence.

Simplicity is Key: This dish may taste complex, but the preparation is super easy.

Family Favorite: Loved by folks of all ages

Ingredients

In this recipe, the flavor is perfectly spicy, the breading is crunchy, and the fish is flaky and moist yielding the most spectacular results. 

This recipe works great with many fish. My favorites to use are catfish fillets. You get that crispy texture like in these fried catfish nuggets but without all the oil. It’s my Southern roots after all. They have a mild and not overpowering flavor that is the perfect canvas for the seasonings. It also has a wonderful texture. It is firm enough to hold up to the bake or even frying and becomes tender and flaky once cooked. It stays moist so its nice and juicy after the bake too. Also you can find it anywhere so its widely available.

If you aren’t a fan of catfish, you can also use tilapia, code, haddock, flounder and even halibut.

For the added flavor for this, I use these ingredients:

• Cayenne
• Paprika (smoked paprika is always a nice selection too!)
• Lemon pepper
• Hot sauce, you get all that Southern spice you crave without the guilt.

How To Make Oven Fried Fish

The reason why this recipe works so brilliantly is because it truly tastes like fried fish.  This recipe achieves the crispy and crunchy exterior that we love along with the tender inside of the fresh fish.  In order to create that, here are the methods that work so well:

Method 1: A mix of both flour and cornmeal helps with crunch!  Combining both make a lovely exterior that gives that crispy bite.

Method 2: Using a dredge technique!  By adding the fish into the cornmeal/flour mix into egg mixture and then back into the cornmeal/flour, it creates a lovely thick exterior which also creates a crispy bite.  It bakes up golden as well!

Method 3: The oil spray!  I use this instead of frying but the key is in liberally spraying the fish with this spray making sure that every area is completely covered.

How to Serve

Southern-Style Vinegar Coleslaw: Keep it cool and creamy with a side of slaw. This Southern staple adds a refreshing crunch that perfectly balances the spices of the fish.

Spaghetti: Now this is a classic combination in Chicago. Fish and Spaghetti are genius. Try this Baked Spaghetti, this Taco Spaghetti or the classic Spaghetti and Meatballs.

Hush Puppies: These little golden nuggets are a fish fry’s best friend. Dive into the sweet and savory depths of this beloved Southern side.

Fried Okra: Lightly seasoned and perfectly crunchy, this is another side dish that goes perfectly with this.

How to Store and Reheat

To store oven-fried fish, allow it to cool completely and then place it in an airtight container lined with paper towels to absorb any excess moisture. Refrigerate for up to 2 days. When reheating, warm it in the oven at 350 degrees F for about 10 to 15 minutes to help recrisp the coating and ensure the fish heats through evenly. Avoid the microwave as it can make the fish soggy.

More Fried Recipes to Try

Oven Fried Fish

 This perfectly flavorful oven fried fish recipe has a spicy edge.  Get that fantastic Southern flavor without the extra fat of frying. 

4.61 from 89 votes

Print Pin Recipe

Prep Time 15 minutes mins

Cook Time 25 minutes mins

Total Time 40 minutes mins

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Author: Jocelyn Delk Adams

Course: Main Course

Servings: 4 servings

Ingredients

• ▢ Non-stick olive oil spray
• ▢ 2/3 cup yellow cornmeal
• ▢ 1/4 cup all-purpose flour
• ▢ 1 1/2-2 teaspoons seasoned salt
• ▢ 1/2 teaspoon black pepper
• ▢ 1/2 teaspoon cayenne pepper
• ▢ 1/2 teaspoon lemon pepper
• ▢ 1/4 teaspoon paprika
• ▢ 2 large eggs
• ▢ 2 teaspoons hot sauce
• ▢ 1 pound catfish fillets cut into smaller pieces

Instructions

• Preheat oven to 425 degrees and line a baking sheet with parchment paper liberally sprayed with non-stick olive oil spray.
• In a brown bag or ziploc bag, add cornmeal, flour, salt, pepper, cayenne, lemon pepper, and paprika and shake together.
• In a deep pie plate or large shallow bowl, whisk together eggs and hot sauce.
• Add each fillet to the bag of cornmeal breading to coat then dip into beaten eggs on both sides, then lastly add back into the cornmeal breading and shake liberally to coat well. Place the fillet on the coated baking sheet. Repeat with each fillet.
• Liberally spray the tops of each fillet with non-stick baking spray coating the fish well until completely covered in spray. Bake for 25-30 minutes depending on thickness of fillets until golden brown but still juicy in the inside.
• Remove fish and cool for 5 minutes then serve with lemon and chopped parsley.

Video

Notes

Make sure you liberally spray the fish with the oil spray to ensure that it bakes up golden and crunchy.

Catfish can be replaced in this recipe with other fish like tilapia, flounder, and cod.

To Store

To store oven-fried fish, allow it to cool completely and then place it in an airtight container lined with paper towels to absorb any excess moisture. Refrigerate for up to 2 days. When reheating, warm it in the oven at 350 degrees F for about 10 to 15 minutes to help recrisp the coating and ensure the fish heats through evenly. Avoid the microwave as it can make the fish soggy.

 

Nutrition

Calories: 276kcal | Carbohydrates: 26g | Protein: 25g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 158mg | Sodium: 1010mg | Potassium: 525mg | Fiber: 2g | Vitamin A: 355IU | Vitamin C: 2.3mg | Calcium: 30mg | Iron: 1.9mg

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