Forktionary

Un Fried Fish Recipe

Craving the crispy texture of fried fish without the guilt? This recipe delivers! Say goodbye to greasy takeout and hello to healthy, delicious baked fish. Using thicker cuts of fish (like trout, cod, or salmon), we achieve a perfectly crispy coating without deep frying. This healthier alternative is quick, easy, and surprisingly satisfying – a perfect weeknight meal for heart-healthy eating.

Prep Time 5 mins
Cook Time 20 mins
Calories 73.8 kcal
Protein 3g
Rating 4.3 (6 Reviews)
Un Fried Fish 17

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Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Un Fried Fish

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How to Make Un Fried Fish

  1. Preheat your oven's broiler.
  2. In a shallow dish, mix together 1/2 cup cornmeal, 1 teaspoon salt, and 1/2 teaspoon black pepper.
  3. Rinse your fish fillets (about 1-inch thick) and thoroughly pat them dry with paper towels.
  4. Generously coat each fillet in the cornmeal mixture, pressing gently to ensure it adheres.
  5. Place the coated fish on a broiler pan or baking sheet. Lightly spray with cooking spray (like Becel topping spray or butter-flavored Pam).
  6. Place the baking sheet in the preheated broiler.
  7. Broil for 5-7 minutes per side, or until the fish is golden brown and cooked through. Cooking time will depend on the thickness of your fish fillets. Use a meat thermometer to ensure the internal temperature reaches 145°F (63°C).
  8. Serve immediately and enjoy your crispy, healthy fish!

Nutrition Information (Approximate per serving)

Sodium

8 g

Sugar

0g

Fat

0g

Carbs

5g

Recipe Categories (Choose a category and find related recipes!)

Main Courses Lunch Main Dish / Dinner Seafood Salmon Recipes Cod Recipes European The Americas American Healthy Baking 30 Minutes Or Less

Recipe Tags (Choose a tag and find related recipes!)

30 Minutes Or Less Time To Make Course Main Ingredient Preparation 5 Ingredients Or Less Main Dish Seafood Oven Easy Diabetic Fish Dietary Equipment