Oven-Baked Crisp Fish Delight
This Oven-Baked Crisp Fish Delight is a delectable dish that fuses health and flavor, perfect for maintaining a heart-friendly diet. Inspired by a cookbook from the American Heart Association, this recipe emphasizes whole ingredients and a light, crispy coating without the need for frying. Ideal for a family dinner, it's packed with the goodness of fish, offering a high-protein meal that's quick and easy to prepare. Serve it with a squeeze of zesty lemon for a refreshing touch. Bon Appétit!
N/A
Servings
N/A
Calories
9
Ingredients
Ingredients
Vegetable oil cooking spray
as needed (For greasing the baking sheet)
Whole wheat bread crumbs
1 cup (Ground fine with a food processor or blender)
Fresh ground black pepper
1/2 teaspoon (To taste)
Fresh minced parsley
4 tablespoons (Finely chopped)
Reduced-calorie mayonnaise
2 tablespoons (For coating the fish)
Water
1 tablespoon (To mix with mayonnaise)
Hot pepper sauce
2 drops (To add heat)
Fish fillets
1 1/4 lbs (Any firm white fish like cod or tilapia)
Lemon wedges
4 (For serving)
Instructions
1
Preheat your oven to 350°F (175°C).
2
Lightly spray a baking sheet with vegetable oil cooking spray and set it aside.
3
Spread the whole wheat bread crumbs evenly on an ungreased baking sheet and toast them in the oven for 5-7 minutes, or until they are lightly browned, stirring once for even toasting.
4
While the bread crumbs are toasting, mix the fresh ground black pepper and minced parsley in a shallow pan with the toasted bread crumbs.
5
Increase the oven temperature to 400°F (200°C) to prepare for baking the fish.
6
In a shallow bowl, whisk together the reduced-calorie mayonnaise, water, and hot pepper sauce until smooth.
7
Dip each fish fillet into the mayonnaise mixture, ensuring it is well coated, then dredge it in the seasoned bread crumb mixture, pressing lightly to adhere.
8
Arrange the coated fish fillets on the prepared baking sheet.
9
Bake the fish in the preheated oven for 17-18 minutes, or until the fish flakes easily with a fork.
10
Serve immediately with lemon wedges on the side for added flavor.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Oven-Baked Crisp Fish Delight?
It is a heart-friendly, high-protein seafood dish featuring fish fillets with a light, crispy whole wheat bread crumb coating.
Is this recipe suitable for a heart-healthy diet?
Yes, it is inspired by the American Heart Association cookbook and focuses on whole ingredients and baking instead of frying.
What types of fish are recommended for this recipe?
Any firm white fish such as cod or tilapia works best for this recipe.
How many ingredients are required in total?
There are 9 ingredients required, including the cooking spray and lemon wedges for serving.
What is the initial oven temperature for toasting crumbs?
Preheat the oven to 350°F (175°C) to toast the whole wheat bread crumbs.
How long should I toast the bread crumbs?
Toast the bread crumbs for 5-7 minutes, stirring once to ensure even browning.
At what temperature should the fish be baked?
The oven temperature should be increased to 400°F (200°C) for baking the fish fillets.
What seasonings are mixed with the bread crumbs?
Fresh ground black pepper and 4 tablespoons of fresh minced parsley are mixed with the toasted crumbs.
How do I prepare the whole wheat bread crumbs?
You can use a food processor or blender to grind whole wheat bread into fine crumbs.
What is the binding mixture used to coat the fish?
The coating consists of reduced-calorie mayonnaise, water, and two drops of hot pepper sauce whisked until smooth.
How much fish do I need for this recipe?
The recipe calls for 1 1/4 lbs of fish fillets.
How long does the fish take to bake?
Bake the fish in a preheated 400°F oven for 17-18 minutes.
How can I tell if the fish is fully cooked?
The fish is done when it flakes easily with a fork.
What should I use to grease the baking sheet?
Use vegetable oil cooking spray to lightly coat the baking sheet.
Are lemon wedges necessary?
They are recommended for serving to add a refreshing, zesty touch to the dish.
Is this recipe high in protein?
Yes, fish is a naturally high-protein ingredient and this recipe is tagged as high protein.
Is there any spice or heat in this recipe?
The recipe uses 1/2 teaspoon of fresh ground black pepper and 2 drops of hot pepper sauce for a subtle heat.
What kind of mayonnaise should I use?
The recipe specifically recommends reduced-calorie mayonnaise to keep the dish heart-friendly.
How much parsley is needed?
You will need 4 tablespoons of finely chopped fresh minced parsley.
Can I use frozen fish?
You can use firm white fish like cod or tilapia, though they should be thawed before preparation for the best results.
Is the fish fried or baked?
This recipe is oven-baked at a high temperature (400°F) to achieve a crispy texture without frying.
What is the first step of the instructions?
The first step is to preheat your oven to 350°F (175°C) and prepare the baking sheet with cooking spray.
What goes into the shallow bowl for dipping?
Whisk together 2 tablespoons of reduced-calorie mayonnaise, 1 tablespoon of water, and 2 drops of hot pepper sauce.
How do I apply the breading to the fillets?
Dip each fillet into the mayonnaise mixture, then dredge it in the seasoned bread crumbs, pressing lightly to adhere.
Is this recipe quick to prepare?
Yes, it is described as a quick and easy recipe, making it ideal for family dinners.
Should the bread crumbs be toasted on a greased pan?
No, the bread crumbs should be spread evenly on an ungreased baking sheet for toasting.
What is the purpose of the water in the mayonnaise mixture?
The tablespoon of water helps thin the mayonnaise to a consistency suitable for coating the fish.
Is this recipe low in calories?
Yes, it is tagged as a low-calorie recipe because it uses reduced-calorie ingredients and baking instead of frying.
Can I use cod for this recipe?
Yes, cod is a firm white fish that is perfectly suited for this baking method.
What makes the fish coating crispy?
The combination of pre-toasted whole wheat bread crumbs and baking at 400°F creates the crispy texture.