Nutty Oven Fried Fish

Crispy, flavorful, and delightfully wholesome, Nutty Oven Fried Fish is a healthier twist on a classic comfort dish. Perfect for weeknight dinners or casual gatherings, this recipe features tender white fish fillets like cod or tilapia coated in a crunchy, golden crust made with finely chopped almonds, panko bread crumbs, and parmesan cheese. The nutty crust is elevated with a blend of paprika, garlic powder, and black pepper for a burst of savory flavor in every bite. Baked to perfection rather than deep-fried, this dish offers a guilt-free way to enjoy crispy fish without the excess oil. With just 15 minutes of prep time and a quick 20-minute bake, you'll have a restaurant-quality meal ready in under 40 minutes. Serve it with a squeeze of fresh lemon for a zesty finish and pair it with a side salad or roasted veggies for a well-rounded feast. This recipe is a must-try for fans of healthy, easy, and delicious seafood!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (such as cod, tilapia, or halibut)
• 0.5 cups almonds, finely chopped
• 0.5 cups panko bread crumbs
• 0.25 cups parmesan cheese, grated
• 0.25 cups all-purpose flour
• 2 large eggs
• 2 tablespoons milk
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• 1 teaspoon salt
• 0.5 teaspoons black pepper
• 2 tablespoons cooking spray or olive oil
• 4 pieces lemon wedges for serving

Directions

Step 1

Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil. Lightly grease it with cooking spray or a drizzle of olive oil.

Step 2

Pat the fish fillets dry with a paper towel to remove excess moisture. Set them aside.

Step 3

In a shallow dish, mix the finely chopped almonds, panko bread crumbs, grated parmesan cheese, paprika, garlic powder, salt, and black pepper. This will be your nutty coating mixture.

Step 4

Place the all-purpose flour in a separate shallow dish.

Step 5

In a third shallow dish, whisk together the eggs and milk until fully combined.

Step 6

Working one piece at a time, dredge each fish fillet in the flour, shaking off the excess. Then dip it into the egg mixture, ensuring it’s well coated. Finally, press the fillet into the nutty coating mixture, pressing gently to ensure an even layer adheres to the fish.

Step 7

Place the coated fish fillets onto the prepared baking sheet, leaving space between each piece.

Step 8

Lightly spray the tops of the fish with cooking spray or drizzle a small amount of olive oil over each fillet. This will help the coating crisp up in the oven.

Step 9

Bake the fish in the preheated oven for 18-20 minutes, flipping halfway through. The fish is done when it's golden brown, the coating is crisp, and the internal temperature reaches 145°F (63°C).

Step 10

Remove the fish from the oven and let it rest for 2 minutes.

Step 11

Serve immediately with lemon wedges on the side for a touch of brightness.

Nutrition Facts

Serving size	770.3 grams (770.3g)

Amount per serving	% Daily Value*
Calories	1415

Total Fat 61.00g	78%
Saturated Fat 11.60g	58%
Polyunsaturated Fat 0.00g
Cholesterol 635mg	212%
Sodium 3511mg	153%
Total Carbohydrate 84.70g	31%
Dietary Fiber 12.60g	45%
Total Sugars 6.30g
Protein 133.60g	267%

Vitamin D 895IU	4475%
Calcium 679mg	52%
Iron 10mg	55%
Potassium 2032mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 38.6%

Protein: 37.6%

Carbs: 23.8%