Fried” Fish

This healthy take on fried fish delivers all the crunch and satisfaction without the deep-frying mess. The cod fillets are coated in a seasoned flour, dipped in tangy low-fat buttermilk, and rolled in a mixture of crushed corn flakes, dried chervil, and lemon zest. Baked until golden and crisp, the result is a tender, flaky interior with a savory, aromatic crust. It&# 226;ÂÂs a light yet satisfying main course that pairs beautifully with steamed vegetables or a fresh salad. Perfect for a quick weeknight dinner or a lighter lunch option, this recipe proves that healthy eating can still be indulgent and flavorful.

Cooking Method: Baking

Cuisine: Global

Courses: Main Courses

Difficulty: Advanced

Servings: 4

Calories: 521.4

Description

This healthy take on fried fish delivers all the crunch and satisfaction without the deep-frying mess. The cod fillets are coated in a seasoned flour, dipped in tangy low-fat buttermilk, and rolled in a mixture of crushed corn flakes, dried chervil, and lemon zest. Baked until golden and crisp, the result is a tender, flaky interior with a savory, aromatic crust. It&# 226;ÂÂs a light yet satisfying main course that pairs beautifully with steamed vegetables or a fresh salad. Perfect for a quick weeknight dinner or a lighter lunch option, this recipe proves that healthy eating can still be indulgent and flavorful.

Ingredients

2 tablespoons All-purpose flour
1/4 teaspoon Salt
1/4 teaspoon Freshly ground black pepper
1/2 cup Lowfat buttermilk (1.5%)
3 ounces Corn flake crumbs
1 teaspoon grated lemon rind
1/2 teaspoon Dried chervil or tarragon leaves
20 ounces Cod fillets -- cut in 4x2" strips
Barley malt or cider vinegar -- to taste, optional

Directions

1
Preheat oven to 425ÃÂ°F (220ÃÂ°C). Place an oven rack in the lower third of the oven.
2
Line a baking sheet with foil and spray lightly with nonstick cooking spray.
3
In a wide, shallow bowl, whisk together the all-purpose flour, salt, and black pepper.
4
Pour the buttermilk into a separate wide, shallow bowl.
5
In a third shallow bowl, combine the corn flake crumbs, grated lemon rind, and dried chervil.
6
Pat the cod fillet strips dry with paper towels.
7
Dredge each cod strip in the flour mixture, shaking off any excess.
8
Dip the floured cod into the buttermilk, ensuring it is fully coated.
9
Transfer the cod to the corn flake mixture, pressing gently to adhere the crumbs to the fish.
10
Place the coated cod strips on the prepared baking sheet in a single layer.
11
Bake for 8 to 10 minutes until the bottom is lightly browned.
12
Using a spatula, carefully turn the fish over.
13
Bake for an additional 6 to 8 minutes until the crust is crisp and the fish is cooked through.
14
Transfer to serving plates and sprinkle with barley malt or cider vinegar if desired.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 521.4kcal

% Daily Value *
Total Fat 5.0g8%
Saturated Fat 0.9g5%
Cholesterol 210.6mg71%
Sodium 1519.1mg64%
Total Carbohydrate 22.8g8%
Dietary Fiber 2.3g10%
Sugars 4.4g
Protein 94.5g189%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

For extra crispiness, you can spray the tops of the fish lightly with cooking spray before the second bake.

If buttermilk is unavailable, substitute with regular milk mixed with 1 tablespoon of lemon juice or vinegar, let sit for 5 minutes.

Any firm white fish such as haddock, halibut, or tilapia can be substituted for the cod.

Serve immediately while the crust is crisp. Leftovers can be refrigerated for up to 2 days and reheated in the oven to maintain texture.

Keywords: cod, fish, baked, crispy, cornflake, buttermilk, healthy, dinner, easy, seafood, low-fat, herbs, lemon, quick, meal, fillet, crunchy, light, oven-baked, protein

Read it online: https://www.chefs-mate.com/recipe/fried-fish-2-5-pts/