For thin fish filets, I use the conventional oven rather than the air-fryer, so they do not overcook. I also make extra so I have leftovers for an easy dinner later in the week: Fish Sandwich and Soup. I like Tempura flour for breading because it adheres to meat, poultry, and fish better than any other type/

Oven Oven-fried fish Filets

Ingredients

1 lb thin fish filets, such as sole or flounder
1 cup Tempura flour of all-purpose flour mixed with 1 tablespoon of seasoned salt
1 egg beaten and mixed with ¼ cup milk2 cups panko breadcrumbs mixed with 1 tablespoon Cajun spice mix or your favorite spicy mix
Avocado oil
Cooking spray

Directions
Spray a baking dish large enough to hold the filets in a single layer with cooking spray.
Dry the fish well on paper towels.
Dredge in the flour mix, the egg mix, and finally the panko mix. Place the fish in the prepared baking dish. If you have time place the dish in the refrigerator for an hour.

 

 

Preheat the oven to 425 degrees F.
Drizzle the fish with a little avocado oil and bake for 18-20 minutes until crispy and golden brown. Serve with your favorite sauce such as Tartat or Remoulade/

Serve with butter-sauteed corn and coleslaw.


Posted by in Coleslaw, corn, Fish, Healthy Italian Cooking