Give a man a fish, and you feed him for a day. Teach a man to fish, and you feed him for a lifetime.
So goes the old saying.
One night last week, we decided to have fish for supper. Hubby thought my Oven Fried Fish sounded yummy. While it did, indeed, sound yummy, I’d made that the last time we’d had fish, as well, and I was wanting something just a little different. After perusing my ‘fridge and pantry, I decided to do roasted fresh vegetables (zucchini, onion, carrot, yellow bell pepper, and a handful of grape tomatoes, all tossed with a bit of olive oil, sprinkled generously with some Balsamic vinegar, and seasoned with some sea salt, coarse ground black pepper, and a bit of Italian seasoning) and to do Italian-Seasoned Oven Fried Fish.
I used tilapia because it’s what I had on hand, but any other medium-textured white fish (or even catfish, which has a delicate texture) would probably work just as well.
For my Italian twist on the oven-fried fish, I mixed together some light Miracle Whip (light mayonnaise would work, also) with some light Italian dressing (we like Ken’s dressings) and then breaded the fish in Italian-seasoned bread crumbs. As with most oven-fry recipes, it is key that you preheat an oiled pan for baking the food.
It was quick, easy, healthy, and yummy!
Don’t have Italian-seasoned bread crumbs? Season plain bread crumbs, Panko, OR a mixture of equal parts flour and cornmeal to taste with Italian seasoning, parsley, bit of garlic powder and onion powder, and a sprinkling of Parmesan cheese.
This smells and tastes so yummy that you’ll find yourself singing along with the Nitty Gritty Dirt Band about Fishin in the Dark 🙂 (Go on, give it a listen — it’ll brighten up your day, you know it will!)
Italian-Seasoned Oven “Fried” Fish (Makes about 4 servings; easy to adjust up and down)
- Approximately 1 1/2 pounds of fish fillets (I used tilapia, but any other medium-textured fish would work, as would catfish)
- Light Miracle Whip (or light mayonnaise) mixed with some light Italian dressing
- Italian-seasoned bread crumbs
- Preheat oven to 400F. Pour a small amount of oil (canola or olive oil) in a baking dish large enough to allow the fillets to be arranged in a single layer — you want just a light coating of oil (about 1/8″ deep — not much!) on the bottom of the pan. Depending upon the size of your pan and the amount of fish, you’ll likely need no more than 2 tablespoons of oil (maybe 3).
- Mix together the Miracle Whip or mayonnaise and Italian dressing in a shallow dish.
- Pour some Italian-seasoned bread crumbs into another shallow dish.
- Dip each fillet into the dressing, then dredge in the Italian-seasoned bread crumbs.
- Place fillets in a single layer in HOT baking sheet. Bake for 20 minutes.
- Refrigerate leftovers.