Frugal Foodie Friday: Oven "Fried" Fish (Gluten-Free / Casein-Free)
Serves: 2
  • 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
  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.
Recipe by Go Dairy Free at