Hoki-Dokie Oven “Fried” Fish Filets

Posted by on November 3, 2009 | 8 Comments

As promised, I have some delicious recipes for using the cereal in my U.S. Mills Organic Breakfast Giveaway (see that post to enter to win now).

This particular recipe was a huge hit after a series of fish fillet bombs. For some reason (whether it be frost-bitten fish or questionable recipe), every piece of mahi or salmon I made was coming out too dry, too chewy, or too bland.

But the combination of this popular New Zealand fish (that I stumbled upon at my local grocer) and this easy cooking method left us with wonderfully flavorful and flaky fish. Even my husband, who only likes his fish raw, proclaimed it was “Excellent!”

Of course, cod, halibut, or other firm white fish will work beautifully in this recipe should hoki not be available to you.

Dairy-Free Oven "Fried" Fish

Hoki-Dokie Oven “Fried” Fish Fillets

This recipe is Dairy-Free, Nut-Free, Soy-Free, Sugar-Free, Low Fat, and optionally Gluten-Free. Did I mention it is positively delicious too?

  • 10 Ounces Fish Fillets (I used Hoki, but any thin white fish filet should work well)
  • 1 Tablespon Dairy-Free Margarine (I used Earth Balance Soy-Free)
  • 1/4 to 1/3 Cup All-Purpose, Whole Wheat, Spelt, Chickpea, or other Gluten-Free Flour (I actually used oat flour – oats ground in my spice grinder to a powder)
  • 1 Egg
  • 1 Cup Cornflakes, crushed or whizzed into crumbs (I used Erewhon Organic Corn Flakes)
  • 1/2 Teaspoon Salt
  • 1/2 Teaspoon Paprika
  • 1/4 Teaspoon Onion Powder
  • 1/4 Teaspoon Pepper (black or white)
  • 1/8 Teaspoon Garlic Powder

Preheat your oven to 400ºF.

Baste both sides of your fish fillets with the margarine, and sprinkle them with the flour until lightly coated.

Beat the egg in a shallow dish, and briefly set it aside.

Combine the corn flakes and all of the remaining ingredients (I actually combined the flakes and spices / salt in my spice grinder and gave them a few good pulses to turn the corn flakes into crumbs and combine everything), and place them in a large zip-top baggie.

Dredge one of the fish fillets through the egg (both sides), place it in the zip-top baggie and give it a good shake to coat, remove and place it on a baking sheet. Repeat with remaining fillets.

Bake for 10 to 12 minutes, depending on the thickness of the filets. You may opt to flip them midway, but mine worked well without the flip.

Yields 2 healthy “fried” entrees

Comments (8)

 

  1. Christina says:

    Mmm, yummy. I happen to have a mahi mahi fillet in my freezer that my dad caught! And we always have corn flake crumbs on hand as a bread crumb substitute b/c all the ones at the store have whey and I’m too lazy to make my own from scratch. hehe 😛

  2. Looks yummy! We are planning to go fishing this weekend and I hope I can catch a nice and large fish so I can try this!

  3. Joanne says:

    This sounds quite delicious. I like all the seasoning in the breading. I don’t think I would be able to tell the difference between this and fried fish – except this one would probably actually taste better.

  4. Shannon says:

    now these are fish sticks i could get behind 😉

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  6. julie says:

    what a cuhrazy good way to use corn flakes! and they look super delicious 🙂 i hope you have leftovers to send to me 😉 haha i keeed. enjoy girl!

  7. Sarena says:

    We love cornflake chicken around here. I made corn chex chicken the other night since regular cornflakes are not gluten free.

  8. kristina says:

    yum! this would be perfect for a lot of the kids i see!

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