Peanut-Crusted Oven “Fried” Fish

  • 4 Serves
  • Total
    10 Minutes

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

Instructions

    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.
Notes

Per serving:

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