Oven-Fried Fish Fillets

  • Yield: 4 servings


-- 2 large egg whites
-- 2 tablespoons lemon juice
-- 1/2 cup yellow cornmeal
-- 1/2 cup whole wheat flour
-- 1 teaspoon salt
-- 1 teaspoon mild paprika
-- 1/2 teaspoon dried dill
-- 1/2 teaspoon freshly ground black pepper
-- 1 1/2 tablespoons olive oil
-- Four 4-ounce skinless, white-fleshed, thin fish fillets, such as snapper or tilapia



1. Position a rack in the center of the oven and preheat to 400°F.

2. Mix the egg whites and lemon juice with a whisk or a fork in a shallow soup bowl until foamy and well combined.

3. Mix the cornmeal, whole wheat flour, salt, paprika, dill, and pepper in a second shallow soup bowl or on a dinner plate.

4. Drizzle the oil on a large baking sheet, then use a wadded-up paper towel to smear it around.

5. Take one of the fish fillets and dip it in the egg white mixture, coating both sides. Let some of the excess run off, then dip the piece in the cornmeal mixture on both sides. Then do all this again with the same piece of fish: back into the egg white mixture and then back into the cornmeal mixture. Place the fillet on the prepared baking sheet and repeat with the other fillets.

6. Bake for 9 minutes, then use a big spatula to flip the fillets and continue baking for 9 more minutes. Transfer each fillet to a dinner plate and serve while hot.


From: Real Food Has Curves, by Bruce Weinstein and Mark Scarbrough. Reprinted with the permission of the publisher.