Published April 11, 2007.
What's the allure of fried fish? For starters, it tastes great. But it can be awfully heavy.
Typical methods of frying fish can make a bacon cheeseburger look like diet fare.
We wanted to create a recipe for crunchy and delicious oven-fried fish; one which allows you to reap the nutritious benefits of the fish itself.
To create the crunchy coating, we turned to Melba-toast crumbs, moistened with a little vegetable oil. Oven-baking was the obvious choice over deep fat frying; the fish became gold and crunchy when baked with just a liberal amount of vegetable cooking spray. (We did need to set the fillets on a wire rack over a foil-lined baking sheet.) We found that many fish, including haddock, catfish, trout, tilapia, and even thick sole fillets work well—the only problem occurred with very thin and delicate fish fillets, as they had a tendency to break apart.
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