Frugal Foodie Friday: Oven “Fried” Fish (Gluten-Free / Casein-Free)

This Hoki-Dokie Oven “Fried” Fish Filet recipe (as I like to call it) was a huge hit after a series of fish fillet bombs. For some reason (whether it be frost-bitten fish or questionable recipe), every piece of mahi or salmon I made was coming out too dry, too chewy, or too bland. But the combination of this popular New Zealand fish (that I stumbled upon at my local grocer) and this easy cooking method left us with wonderfully flavorful and flaky fish. Even my husband, who only likes his fish raw, proclaimed it was “Excellent!” Of course, cod, halibut, or other firm white fish will work beautifully in this recipe should hoki not be available to you.

This baked fish has a comforting fried feeling thanks to a coating of corn flakes! These crunchy cereal flakes are crushed and combined with a variety of spices then coat the fish and baked to golden crispy perfection. This Oven “Fried” Fish is a huge hit around our house and something we often crave. Did I mention – it’s also healthy?

Special Diet Notes: Oven “Fried” Fish

By ingredients, this recipe is dairy-free / non-dairy, soy-free, nut-free, peanut-free, and optionally gluten-free.

5.0 from 3 reviews

Frugal Foodie Friday: Oven "Fried" Fish (Gluten-Free / Casein-Free)

 

Print

Author: Alisa Fleming

Serves: 2

Ingredients

• 10 ounces fish fillets (I used Hoki, but any thin white fish filet should work well)
• 1 tablespoon dairy-free margarine (I used Earth Balance Soy-Free)
• ¼ to ⅓ cup all-purpose, whole wheat, spelt, chickpea, or other gluten-free flour (I actually used oat flour – oats ground in my spice grinder to a powder)
• 1 egg
• 1 cup cornflakes, crushed or whizzed into crumbs
• ½ teaspoon salt
• ½ teaspoon paprika
• ¼ teaspoon onion powder
• ¼ teaspoon pepper (black or white)
• ⅛ teaspoon garlic powder

Instructions

1. Preheat your oven to 400ºF.
2. Baste both sides of your fish fillets with the margarine, and sprinkle them with the flour until lightly coated.
3. Beat the egg in a shallow dish, and briefly set it aside.
4. Combine the corn flakes and all of the remaining ingredients (I actually combined the flakes and spices / salt in my spice grinder and gave them a few good pulses to turn the corn flakes into crumbs and combine everything), and place them in a large zip-top baggie.
5. Dredge one of the fish fillets through the egg (both sides), place it in the zip-top baggie and give it a good shake to coat, remove and place it on a baking sheet. Repeat with remaining fillets.
6. Bake for 10 to 12 minutes, depending on the thickness of the filets. You may opt to flip them midway, but mine worked well without the flip.

3.5.3226