Peanut-Crusted Oven “Fried” Fish - Taste USA

Peanut-Crusted Oven “Fried” Fish

  • Duration 10 minutes
  • Serving 4 Serves

This oven method is healthier and easier than frying fish. Serve with a side of your favourite vegetables, steamed green beans or peas, and cooked rice for a well-balanced meal. 

Ingredients

  • ¼ cup (60 mL) all-purpose flour 
  • ½ tsp (2 mL) salt 
  • ½ tsp (2 mL) freshly ground black pepper 
  • ¾ tsp (4 mL) freshly grated nutmeg 
  • 1 egg 
  • 1 tbsp (15 mL) water 
  • 1 cup (250 mL) salted peanuts, chopped 
  • 1 cup (250 mL) fresh white bread crumbs 
  • 1 lb (500 g) skinless boneless firm white fish fillet (halibut, cod or haddock), cut into 4 equal pieces 

Further informations

Per serving:

  • 228 calories,
  • 20 g protein,
  • 12 g fat,
  • 9.9 g carbohydrates 

Directions

  • 1

    Preheat oven to 450°F (230°C). On a plate, combine flour, salt, pepper and nutmeg. In a shallow bowl, beat egg with water. In a shallow baking dish, combine peanuts and bread crumbs.

  • 2

    Dip fish in flour mixture, then egg mixture, then peanut mixture. Place fish on a baking sheet.

  • 3

    Bake in centre of oven for 10 minutes per inch of thickness, or until golden on outside and fish flakes easily when pierced with a fork.