Baked Fish

Fish is a non-starter with Bruce – unless it’s battered, deep fried, and no longer resembles actual fish, he won’t touch it. As a compromise, he will eat processed “healthy” fish pieces, which are better than the deep fried ones, but still not super. However, the kids and I do like fish once in a while, and this is a recipe I adapted a while ago from Mark Bittman’s How to Cook Everything.

This recipe is super simple, cooks really fast, and tasted great. The next time I make it I will probably reduce the amount of olive oil used, as I don’t think the fish really needed as much as I used, I think the flavour would be good even if I reduced it by half.

Ingredients:

400 grams white fish fillets (I used sole)
1/4 cup cornmeal
2 tbsp olive oil
1 tsp seasoning
2 tbsp egg whites

Drizzle half the olive oil in the bottom of a large baking dish.

Mix the seasoning into the cornmeal, and pour the mixture onto a plate or flat bottom bowl. Put the egg whites in a similar container.

Dip each fillet in the egg whites.

Coat the fillets in the cornmeal mixture.

Place the coated fillets in the baking dish.

Once all the fillets are done, drizzle the remaining oil over the fillets.

Bake at 450F for 8-15 minutes depending how thick the fillets are. The cornmeal should brown and the fish should be crispy on the outside and opaque inside when done.

I served this with rice, and topped mine with black beans. My kids actually asked for seconds of the fish!

Nutritional Data (based on 3 servings):

Calories: 253
Protein: 29 grams
Carbs: 8 grams
Fats: 11 grams

The rough cost estimate breaks out like this:

Fish: $4.99
Olive Oil: $.40
Cornmeal: $.10
Egg Whites: $.12
Seasoning: $.02
Total: $5.63
Per serving: $1.88

Considering I hadn’t cooked fish in a very long time, I was really pleased with the way this turned out, and plan on making it again – as soon as my vegetarian experiment is over.

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One Response to Baked Fish

  1. Bruce T says:

    Fish belongs in the ocean…. with other fish…..:)

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