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Oven fried fish recipe

Baked Fish and Chips

Here in Wisconsin, fish and chips are a way of life. Every year, restaurants compete for the title of best fish fry, and now you can be a part of the tradition with this easy Baked Fish and Chips recipe!

This is an easy, healthy baked fish recipe that’s inspired by a lifetime of eating fish and chips. I grew up eating them at my hometown parish fish fry during Lent, I’ve frequented the “Best Fish Fry” award winners here in Wisconsin where fish fry is sacred year-round, and fish and chips is the dish I ordered the first time I ever traveled abroad at a British pub in London.

Three decades of eating fish and chips and you know what? I love today’s healthy recipe for crispy Baked Fish and Chips more.

I mean no disrespect towards any of the fine fish and chips establishments I’ve patronized throughout the years. The fish fry is a beloved classic for a reason, and every once in a while, a greasy-napkin basket of beer battered fish and chips hits the spot.

99.9% of the time, however, I’m much happier with this easy baked fish recipe.

Like beer battered fish and chips recipes you’ll find in bars, my baked version is golden and crispy on the outside, and the fish is moist and tender on the inside. Even Gordon Ramsay, the famously blunt and accomplished British celebrity chef would approve!

To make this fish recipe even easier, the “chips” bake on the same sheet pan as the fish. You’ll have just one pan to wash in the end!

Ready to make the fish fry an every night ordeal? Let’s make this healthy Baked Fish and Chips recipe!

The Secret to Crispy Baked Fish and Chips

One of the most delicious, satisfying parts about eating fried fish is how the crispy exterior gives way to a tender, flaky interior.

This healthy version of fish and chips baked in the oven gives you that same sensation, no messy deep fry required!

  • Double Dredge: The fish fillets are first dredged in flour, then egg whites, then seasoned panko bread crumbs.

The double dredge might seem tedious, but when you taste the crispy fish results, you will see that the extra step is WORTH IT.

Typically, fish and chips batter is made with flour, beer, and seasonings. I found this fish and chips recipe just as delicious with no beer. Using egg whites instead both makes this recipe more healthy and ensures the panko adheres to the outside of the fish.

  • Panko: Instead of regular bread crumbs, for the best baked fish, I recommend panko. Panko is a style of Japanese bread crumbs that is larger. It creates a more crunchy exterior.

You can find panko at almost any grocery store. I also use it to make perfectly crunchy, juicy Crispy Asian Chicken Tenders and Honey Mustard Chicken Tenders, to top off casseroles like this Broccoli Rice Casserole, and on the outside of my Baked Chicken Parmesan too.

Thanks to the double dredge and the panko, the fish fillets bake up crispy and crusty on the outside, while the inside stays moist and flaky.

Ever had a mushy piece of fried fish? Not with this baked fish and chips recipe. The fish is tender but firm.

Don’t Forget the Chips

“Chips” are what the Brits refer to as fries.

  • In this Baked Fish and Chips recipe, I opted for thick-cut oven baked potato wedges. I wanted this to be a fast one-pan meal. Wedges are easier to prep than thin-cut chips, take up less space on the pan, and bake up irresistibly crisp and golden.
  • If you’d like a thinner style of chips that resembles a more classic French fry, check out my recipe for homemade Baked Fries.

Turning Fish and Chips into an Easy Meal

Once you’ve finished the panko dredge (which I promise is not at all difficult), the rest of the recipe comes together on a single sheet pan.

  • Give the baked chips a head start, add your fish, and a few minutes later, you will have a pan of healthy fish and chips ready to serve.

What Kind of Fish to Use for Fish and Chips

You can use any firm, white fish for this recipe.

  • I typically make fish and chips with cod, because it is widely available, inexpensive, and works perfectly in this oven baked fish recipe. (Buy some extra and make this delicious Baked Cod recipe).
  • Halibut is another unquestionably delicious option. It does come at a premium price, however, so be prepared if that’s the direction you choose.

What to Serve with Baked Fish and Chips

This recipe can stand as a healthy fish dinner on its own thanks to the built-in side of baked chips (this Garlic Salmon sheet pan recipe is another). If you’d like to add an additional side, here are some of my favorites that pair well with the recipe:

  • Mashed Cauliflower Colcannon
  • Sautéed Zucchini
  • Oven Roasted Brussels Sprouts
  • Shaved Brussels Sprouts Salad
  • Broccoli Cranberry Salad
  • Red, White, and Blue Quinoa Fruit Salad

Fish and Chips Dipping Sauce Suggestions

  • If you are looking for a baked fish and chips sauce at its most classic, store-bought tartar sauce is a quick, easy option and Ben’s favorite.
  • Another classic you’ll find in British and Irish pubs is malt vinegar. I adore it!
  • For something different and healthy, try Greek yogurt stirred together with a squirt Dijon mustard. It’s delicious and not at all traditional, but then again so is baking fish and chips! Dip as you please.

Let’s make every night Friday night with easy Baked Fish and Chips!

Recommended Tools to Make Baked Fish and Chips

  • All-purpose sheet pan
  • Pie dish (my favorite for dredging meat and seafood prior to baking and for baking quiches, frittatas, and, of course, pie)

4.55 from 11 votes Leave a Review ” Yield: 4 servings Prep Time: 15 mins Cook Time: 40 mins Total Time: 55 mins Easy Oven Baked Fish and Chips. A quick, healthy version of fish and chips that cooks on ONE pan. Panko makes the fish crispy outside and tender inside!

Ingredients

  • 1/4 cup low-fat buttermilk*
  • 5 teaspoons OLD BAY® Seasoning — divided
  • 1 pound cod — Pollock, halibut, or other firm, white fish fillets, cut into 4×2-inch pieces** (about 4 pieces total)
  • 2 large russet potatoes — about 1 1/2 pounds, scrubbed and peeled
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon minced fresh garlic — about 1 large clove
  • 1/4 cup white whole wheat flour
  • 2 large egg whites
  • 1 cup whole wheat Panko breadcrumbs
  • Lemon wedges — for serving
  • McCormick Original Tartar Sauce — for serving

Instructions

  1. Place a rack in the center of your oven and preheat the oven to 400 degrees F. Line a large rimmed baking sheet with foil and generously coat with nonstick spray. Set aside.
  2. Add the buttermilk and 1 teaspoon of the OLD BAY to a large ziptop bag and mix to combine. Add the fish and tightly seal. Refrigerate for 20 minutes.
  3. Meanwhile, cut the potatoes in half lengthwise. Then, cut each half into thirds, also lengthwise, so that you have 6 wedges total per potato. Place the potato wedges in a large bowl. Top with olive oil, garlic, and 2 teaspoons OLD BAY. Toss to coat, then spread in an even layer on the prepared baking sheet, discarding any liquid that collects at the bottom of the bowl. Bake for 25 minutes, turning once halfway through. Remove from the oven and push the potatoes to the outside edges of the baking sheet.
  4. Place the flour in a large, shallow dish (a pie dish works well). In a second dish, briskly whisk the egg whites and 1 teaspoon of OLD BAY until foamy. In a third dish, stir together the Panko and the last teaspoon of OLD BAY. Remove the fish from the buttermilk marinade, shaking off any excess, then dip in the flour, coating all sides. Shake off the excess flour, then dip in the egg whites to moisten, and finally dip in the Panko. Press the Panko onto the fish’s surface so that it sticks to all sides, then arrange the fish in the empty space on the baking sheet. Repeat with the remaining fillets.
  5. Bake the potatoes and fish together for another 15 minutes, until the fish is golden brown and flakes easily with a fork. Serve with lemon wedges and tartar sauce.

Recipe Notes

  • *No buttermilk? Mix 1/4 cup regular milk with 2 teaspoons lemon juice or white vinegar. Let sit 5 minutes (the milk will curdle) then use as directed.
  • **Do not use a flaky white fish, such as tilapia or snapper, as they will not hold together.
  • The fish can be marinated for up to 8 hours in the refrigerator prior to preparing.
  • This recipe is best enjoyed the day it is made. Store leftovers in the fridge for up to 1 day. To reheat, let the fish come to room temperature, then place it uncovered on a baking sheet in a 350 degree F oven for a few minutes, just until warmed through.

Course: Main Course Cuisine: American Keyword: Baked Fish and Chips, Easy Fish and Chips Recipe All text and images © Erin Clarke / Well Plated.

Nutrition Information

Amount per serving (1 (of 4), without tartar sauce) — Calories: 291, Fat: 5g, Saturated Fat: 1g, Cholesterol: 50mg, Sodium: 984mg, Carbohydrates: 30g, Fiber: 4g, Sugar: 2g, Protein: 32g

Did you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!

This post was originally sponsored by McCormick. I updated and reshared the post in 2019 because it is still one of our favorite recipes!

Oven “fried” Fish

DIRECTIONS

  • Position rack on top shelf in oven.
  • Preheat oven to 500 degrees F.
  • Line a rimmed baking sheet with foil and set a wire rack on top.
  • Lightly spray or brush rack with vegetable oil.
  • Pat fish dry with paper towels.
  • Slice fillets in half lengthwise to form long pieces.
  • In a pie plate or wide shallow dish, whisk egg white with buttermilk.
  • In another dish, stir flour with bread crumbs, paprika, cayenne and salt.
  • Working with 1 piece of fish at a time, lightly coat with flour mixture.
  • Shake off excess flour, then dip into buttermilk mixture.
  • Turn to evenly coat.
  • Shake off excess liquid.
  • Coat fish in flour mixture again.
  • Shake off excess coating, then place on rack.
  • Repeat with remaining fish, 1 piece at a time.
  • Discard any remaining buttermilk or flour mixtures.
  • Lightly spray fish with oil or, using a brush, lightly dab about 1 tbsp oil as evenly as possible over coating.
  • Do not skip this step — it is essential for crispy fish.
  • Bake on top rack of preheated oven until coating is crisp and golden, 12 to 15 minutes.
  • Do not turn.

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Crispy Oven Fried Fish > takeout

Do you ever drive by a favorite taco joint, pizzeria, or other take-out spot and immediately lament that eating low-carb or grain-free excludes you from crossing the threshold and blowing all your healthy food habits by eating said takeout? For me and the fella, the local fish & chips shop falls squarely in this category. Every time we pass it one of us (without fail) comments about how awesome it would be to grab a fish fry takeout like we did in the UK, where it was served in paper wrappings that we eagerly ripped open to eat by hand, greasy fingers be damned.

This Crispy Oven Fried Fish can be made in 30 minutes or less and produces a fully crispy, crunchy, and delicious crust – just like the traditional fish fry of your dreams, but without the carb hangover. This will also leave you plenty of time to decide if you’re going to eat them by hand or grab a plate. I’m not judging!

Oven Frying vs. Pan Frying

I prefer to oven fry the fish, which basically means that I simply roast them at high heat. Yes, I understand that this is technically a misnomer, but it better describes the delicious crispy coating you’ll find on this Crispy Oven Fried Fish, much like you would traditionally fried fish. Skip the oily mess and inevitable splatter stain on the favorite shirt you happen to be wearing (always), and pop these babies in the oven to do all the crisping. I feel confident you won’t be disappointed.

Yes, this recipe can be made on the stovetop by pan frying the fish in a small amount of oil. However, you are more likely to incur a bit more difficulty with the crispy coating remaining as intact than you would baking the fish in the oven – only because this method requires a good flipping. <—(coincidentally, great band name?)

I would definitely advise against deep frying as I do not feel confident the lovely crunchy coating would survive the trip in the oil bath.

Let’s talk about the “breading” for a minute

This Crispy Oven Fried Fish recipe uses 4 primary ingredients to get a it’s perfect crispy “breaded” coating: Pork rinds (aka chicharrónes), almond flour, parmesan cheese, and egg. Though there are plenty of basic “breading” recipes that use a simplified version of just flour + egg or just cheese + egg, I find that the combination of all 4 of these ingredients yields the best texture for a truly crispy oven fried fish.

If you’re not familiar with pork rinds as anything other than a snack, now is the time to acquaint yourself to your new favorite binder. I had never had a pork rind before my keto-abiding fella introduced me to them as a great low-carb snack. I quickly realized that when crumbled, the texture was an ideal swap for panko bread crumbs and I have been using them to hep bind meatloaf, meatballs, and various “breadings” ever since. My favorite pork rind option are these Epic Oven Baked Pork Rinds with Pink Himalayan + Sea Salt.

Almond flour fills in the gaps between the pork rind crumbles nicely, and also helps neutralize the flavor a bit. Because pork rinds are made of pork (obviously), they do taste slightly porky (imagine that!). I do not find that this flavor overwhelms most dishes, but I also don’t want the pork rinds to have the opportunity to drive the flavor in one direction. The almond flour helps negate the need for ample amounts of pork rinds to coat the fish, and is a bit more neutral in flavor.

Parmesan holds its shape well when used as a coating. It sticks together just enough when heated to form a kind of crosshatched crispy nest for food, without becoming overly melty and gloopy like it’s softer cheese counterparts. It also packs the perfect amount of saltiness that pairs perfectly with neutral white fish such as cod and tilapia.

Egg is the OG binder that I almost never bread without. It provides a sticky coating for all of the delicious ingredients in your breading to better bind to – like glue. It is the perfect balance of moisture and protein, so things stick to it, but it doesn’t become runny when heated. If you have an egg allergy, I would suggest swapping with yogurt, buttermilk, or heavy cream, though this may affect the overall efficacy of the coating holding together as well as slight flavor differences.

I dip, you dip, we dip

I’m definitely dating myself with that sweet 1997 reference (…anyone?), but I had to.

Delicious dipping sauces are must for me when were talking fried fish. My favorite being this easy Lemon Herb Tartar Sauce, that will blow all other tartar sauces out of the water for you. Whip this delicious sauce up in 5 minutes or less while your fish is in the oven and just try not to pour it all over everything when you’re done – I dare you!

This batch of sauce will make plenty for this recipe plus a bit leftover to drizzle on top of other things. I can attest that it is also scrumptious on top of salmon, chicken, and roasted veggies. Store any leftovers in the fridge in an airtight container – these are my favorite.

A note for special diets

This Crispy Oven Fried Fish is gluten-free, grain-free, low-carb, and friendly for Keto, SIBO, and Low-FODMAP diets. If you have an egg allergy, you can check out alternative options for swapping this ingredient in the “breading” section.

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Scale 1x2x3x

  • 4 cod fillets (1.5 lbs) – you may also use haddock, halibut, or tilapia if you prefer though the cook time may need adjusted
  • 3/4 cups pork rinds (I like Epic Oven Baked Pink Himalayan + Sea Salt), crushed or blended until fine and granular
  • 1/2 cups parmesan cheese, shredded
  • 6 tbsp almond flour
  • 1 tsp paprika
  • cracked pepper, to taste
  • 1 large egg, beaten with a splash of water

The recipe for Lemon Herb Tartar sauce can be found here.

  1. Preheat your oven to 450 degrees F (232 C).
  2. Line a baking tray with parchment paper and set to the side.
  3. Combine the pork rinds, parmesan cheese, almond flour, and paprika until evenly combined in a wide mouthed dish that can accommodate the length of a fish fillet.
  4. Assemble the beaten egg and water in a shallow dish that can accommodate a fish fillet.
  5. Drench each fish fillet in the egg wash on both sides until coated, then transfer to the dish with breading and press unto each side firmly until coated.
  6. Transfer each fillet to the parchment lined baking tray in turn. If there is additional coating leftover, I like to press a bit of extra into the tops of each fish fillet.
  7. Roast in the middle of the oven until fish reaches an internal temperature of 145 degrees F and the top is golden, about 15-20 minutes.
  8. Serve with Lemon Herb Tartar Sauce and lemon wedges.

Notes

Nutritional information on Whip & Wander is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site.

Nutrition

  • Serving Size: 1 cod fillet
  • Calories: 307
  • Sugar: 1 g
  • Sodium: 1126 mg
  • Fat: 15 g
  • Saturated Fat: 3 g
  • Carbohydrates: 5 g
  • Fiber: 1 g
  • Protein: 38 g
  • Cholesterol: 164 mg

So much better than frozen fish sticks! This Crispy Oven Fried Fish gets super crunchy and will be a new favorite for kids and adults alike.

Is it any secret that I’m obsessed with all things oven fried?

I didn’t think so. Because here’s the list of recipes on Savory Nothings so far:

  • Crispy Oven Fried Chicken
  • Garlic Parmesan Oven Fried Chicken
  • Buttermilk Oven Fried Chicken
  • Homemade Baked Chicken Nuggets
  • Oven Fried Shrimp Tacos

I mean, busted. And I didn’t think I needed to add another, but here we are…

… with this Oven Fried Fish Recipe!

It is basically baked breaded fish, but I always have a few tricks up my sleeve to make anything oven fried extraordinarily good.

Fish sticks were one of my major cravings early in my third pregnancy, and I gotta admit… I just bought the frozen stuff, because morning sickness and cooking just don’t mix.

But honestly? It’s just not the same. This homemade breaded fish blows frozen fish sticks out of the water by far!

How to Make Breaded Fish

This recipe is all about the right techniques and tips!

How to Bread Fish

The trick to getting batter to stick to fish for oven frying is pretty simple. It’s all about dipping the fillet pieces in the right ingredients in the right order:

First, into a mix of breadcrumbs, flour, cornmeal, seasoning and baking powder (the baking powder helps the batter to rise a little, so the moisture from the fish makes it less soggy) for a thin coating.

Then into beaten egg.

And finally thickly coat with the breadcrumb mix again. So simple!

How do you cook battered fish in the oven?

To get the fish super crispy in the oven, there are a few things you HAVE to do (yes, HAVE TO. Nothing is optional in this recipe 😉):

  • do NOT line the pan
  • use a DARK pan (I will often use a roaster like this one so I get less splattering in the oven – this is an affiliate link and I will make a commission for purchases made after clicking through)
  • preheat the pan in the oven until it’s sizzling hot
  • don’t skimp on the butter
  • finish under the broiler (but don’t burn the fish!)
  • let the fish rest for 3-4 minutes after baking, but not for much longer

What do you serve with oven fried fish?

We love this so many different ways!

  • in a sandwich bun with slaw
  • with mashed potatoes, peas and homemade remoulade
  • with rice and a big salad

More delicious fish recipes:

  • Summer Veggie Salmon Foil Packets
  • Honey Teriyaki Salmon Baked in Foil

Crispy Oven Fried Fish

by Nora Rusev 4.86 from 7 votes Servings: 4 Prep: 20 mins Cook: 20 mins Total: 40 mins

For the Breading:

  • 1 cup all-purpose flour
  • 1/4 cup breadcrumbs
  • 2 tablespoons fine cornmeal
  • 1 teaspoon fine sea salt
  • 2 teaspoons ground paprika
  • 1/2 teaspoon dried onion powder
  • 1/2 teaspoon dried garlic powder
  • 1/4 teaspoon baking powder

For the eggs

  • 2 large eggs

For the fish

  • 1 pound thick white fish fillet I prefer cod cut into pieces, I do about 8-10 pieces

For the pan

  • 1/4 cup unsalted butter
  • Prep: Preheat oven to 430°F. Put a dark-colored roaster OR baking sheet in the oven to heat it up – the pan you use to bake the fish on needs to be hot to melt the butter on!
  • Make breading: Mix all ingredients for the breading in a shallow dish.
  • Prep eggs: Add eggs to a SEPARATE shallow dish and beat well.
  • Bread fish: Dip fish into breading to lightly coat. THEN coat fish with egg. FINALLY, coat fish with breading again, this time you can really pack on as much as will stick! (Just place breaded fish pieces on a plate until you’ve breaded them all.)
  • Melt butter: Remove the pan from the oven – careful, it’s hot! Add 3 tablespoons of the butter to the pan to melt. Spread all over the pan and put the fish pieces on.
  • Bake: Bake the fish for 10 minutes. Flip, add the remaining 1 tablespoon of butter and finish baking for 5-10 minutes or until the coating is crispy and the fish is cooked through. Finish under the broiler for 2-3 minutes.
  • Finish: Let the fish pieces rest on the pan for 5 minutes after baking, then serve immediately.

Nutrition (this is an estimate)

Calories: 390kcal | Carbohydrates: 33g | Protein: 27g | Fat: 15g | Saturated Fat: 8g | Cholesterol: 161mg | Sodium: 726mg | Potassium: 609mg | Fiber: 1g | Vitamin A: 1010IU | Vitamin C: 1.2mg | Calcium: 62mg | Iron: 3mg This Crispy Oven Fried Fish gets super crunchy and will be a new favorite for kids and adults alike. Tried this recipe?!

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