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    You are at:Home»Alisa's Blog»Alisa's Milk-Free Blog»Frugal Foodie Friday: Oven “Fried” Fish (Gluten-Free / Casein-Free)

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

    6
    By Alisa Fleming on November 6, 2009 Alisa's Milk-Free Blog

    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.

    Oven "Fried" Fish

    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
     

    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

    6 Comments

    1. Natalie Smith on January 7, 2023 3:55 pm

      This was amazing and so crispy. I did not use the corn flakes and added more spice. Thank you

      Reply
      • Alisa Fleming on January 9, 2023 9:01 am

        Glad it worked out well for you Natalie. Thank you for the feedback and your notes!

        Reply
    2. Karen D. on November 9, 2022 6:40 pm

      Substituted rice chex for the cornflakes because that is what I had on hand, but otherwise followed the recipe. I used cod. My hubby really liked it! Will definitely make again.

      Reply
      • Alisa Fleming on November 14, 2022 11:25 am

        Thank you for sharing your substitution Karen!

        Reply
    3. Lott on March 6, 2022 5:38 am

      Tried it tonight and it was amazing. Thanks!

      Reply
      • Alisa Fleming on March 7, 2022 11:04 am

        That’s great, glad you enjoyed it and thanks for your feedback Lott!

        Reply

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