Oven-Fried Fish

This oven-fried fish delivers a crispy, golden coating without deep-frying—healthier and easier for everyday Lahore cooking. Tender white fish fillets are lightly breaded with seasoned crumbs and baked until crunchy outside and flaky inside. Serve with lemon wedges, tartar sauce, or a side salad for a quick, family-friendly dinner that feels like a treat but keeps calories and fat in check.

Oven-Fried Fish

Ingredients

For 4 servings, gather these simple items:

  • 600 grams white fish fillets (tilapia, rohu, cod, or sole), cut into 8–10 pieces
  • 1 cup whole-wheat breadcrumbs or panko
  • ½ cup cornmeal (for extra crunch)
  • 1 teaspoon paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon dried thyme or oregano
  • ½ teaspoon black pepper
  • ½ teaspoon salt
  • ¼ teaspoon cayenne pepper or red chili powder (optional for mild heat)
  • 2 large eggs, beaten
  • 2 tablespoons olive oil or melted butter
  • Cooking spray
  • Lemon wedges (for serving)

Direction

  • Bake this crispy fish with these easy steps:
  • Step 1: Preheat oven to 220°C (425°F). Line a large baking sheet with parchment paper and lightly spray with cooking spray.
  • Step 2: In a shallow bowl, mix breadcrumbs, cornmeal, paprika, garlic powder, onion powder, thyme, black pepper, salt, and cayenne until well combined.
  • Step 3: Pat fish fillets completely dry with paper towels—this helps the coating stick and crisp up.
  • Step 4: Set up a breading station: one bowl with beaten eggs, one with the breadcrumb mixture. Dip each fillet first in egg (let excess drip off), then coat thoroughly in crumbs, pressing gently to adhere. Place coated fillets on the prepared baking sheet in a single layer.
  • Step 5: Lightly drizzle or spray the tops with olive oil or melted butter for golden color.
  • Step 6: Bake 12 to 15 minutes, flipping halfway through with a spatula, until coating is golden and fish flakes easily with a fork (internal temperature 63°C/145°F). Let rest 2 minutes. Serve hot with lemon wedges.

Nutrients Information

Per serving (2 pieces, approximate values):

  • Calories: 280 to 320
  • Total Fat: 8 to 10 grams
  • Saturated Fat: 1.5 to 2 grams
  • Cholesterol: 120 to 140 milligrams
  • Sodium: 400 to 550 milligrams
  • Total Carbohydrates: 22 to 26 grams
  • Dietary Fiber: 3 to 4 grams
  • Sugars: 1 gram
  • Protein: 32 to 36 grams
  • Excellent source of lean protein from fish for muscle support, omega-3s for heart health (especially in rohu/tilapia), fiber from whole-wheat crumbs, and B vitamins. Baking cuts fat significantly compared to fried versions—pair with veggies for a complete meal.

Recipes Credit

Contributed by United States Department of Agriculture (USDA) Extension Service