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Before you jump to Oven Fried Fish and Grits recipe, you may want to read this short interesting healthy tips about Treats that provide You Vitality.
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Foods made from whole grains are great for a easy snack. A mid-morning snack of whole grain bread along with some protein will maintain you until it’s time for lunch break. Eating on the run can easily be healthier with whole fiber chips and crackers. Make the modification from refined products including white bread to the healthier whole grain choices.
A large selection of quick health snacks is easily obtainable. When you make the decision to be healthy, it’s simple to find exactly what you need to be successful at it.
We hope you got benefit from reading it, now let’s go back to oven fried fish and grits recipe. You can cook oven fried fish and grits using 14 ingredients and 8 steps. Here is how you achieve it.
The ingredients needed to prepare Oven Fried Fish and Grits:
- You need 1 Cod Filet
- You need 1 Serving of quick cook grits
- Take 1 Zucchini Chopped into bite size pieces
- Prepare A few grape or cherry tomatoes
- Provide 1 egg
- Get 1/4 cup milk
- You need 1/2 cup panko bread crumbs
- Provide 1 Tbsp Flour (you can omit this if you like)
- Provide olive oil
- Get nonstick cooking spray
- You need Cajun seasoning
- Use 1 Tbsp heavy cream
- Provide 2 Tbsp butter
- Prepare To Taste Salt & Pepper
Instructions to make Oven Fried Fish and Grits:
- Preheat oven to 425 degrees Fahrenheit. Line a baking sheet with foil and spray with cooking spray.
- Mix the egg and milk together and place your cod filet in it to soak while you prepare everything else (no longer than 15 minutes.)
- Place vegetables in a foil boat with a drizzle of olive oil and some salt and pepper. Then fold the foil tightly.
- Mix together flour, panko bread crumbs, and Cajun seasoning. take the cod out of the milk and egg and dredge in dry mixture. Then dunk back into the milk and eggs and again into the dry. Lay filet on baking sheet and spray with cooking spray.
- Place the vegetable pack on the same pan with the fish. Cook on the middle rack of oven at 425 degrees Fahrenheit for 20 minutes (or until fish is crispy and cooked through.)
- While your fish and veggies cook in the oven prepare the grits per packaged instructions. When they are almost done add the cream and butter and whisk well until smooth and creamy. Salt and pepper to taste.
- When fish is done remove from oven. Carefully open the foil pack. With a fork gentle burst the tomatoes (if not already.) This is what makes the sauce.
- Spoon your grits into a bowl. Top with some veggies and sauce. Then Place your Crispy fish on top.
To cut the calories in half and reduce the fat, we coat the delicate fish in a crispy cornflake crust and then bake it along with sliced potatoes. In a large heavy ziploc plasic bag combine bread crumbs, cornmeal, seasoning salt, lemon pepper, cayenne and garlic powder; shake the bag to. This Crispy Oven Fried Fish gets super crunchy and will be a new favorite for kids and adults alike. Easy to make, healthier than fried fish (this one is breaded and baked!) and convinces even the pickiest eater! This Crispy Oven Fried Fish gets super crunchy and will be a new favorite for kids and adults alike.
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