This simple oven fried fish recipe is one of our family’s go-to meals. Growing up eating fish every week while living in Michigan holds fond memories for me. My dad loved to fish in summer and ice fish in the winter. He was always willing to take me with him.

Every Friday night was always fish night whether at home or at the local restaurant/bar! And it was always fried fish with french fries. This prompted me to find a recipe that modeled fried fish without the health implications of traditional fried food. Using coconut oil helps with that. We love to serve the fish with either homemade french fries made with organic potatoes or store boughten organic frozen french fries.

For variety, try this heart-healthy fish recipe with any kind of fish. All ingredients we use are gluten-free. Sometimes I mix half gluten-free bread crumbs with the corn meal based on what we have available.

Ingredients

• 2 lbs fish fillets (we’ve used cod and flounder—however always use wild-caught, not farm-raised)
• 1 Tbsp lemon juice, fresh

Liquid base

• ¼ cup organic plant-based milk (almond, cashew, coconut)
• 2 drops hot pepper sauce or 1/2 tsp of cayenne pepper
• 1 tsp garlic, fresh, minced (use garlic powder if you don’t have fresh)

Coating

• ¼ tsp white pepper, ground
• ¼ tsp sea salt
• ¼ tsp onion powder
• ½ cup finely ground organic corn meal (or 1/4 c GF bread crumbs and 1/4 c cornmeal)

Extras

• 1 tbsp organic coconut oil (for baking dish)
• 1 lemon, fresh and cut in wedges

Preparation:
Preheat the oven to 475° F. Wipe the fillets with lemon juice and pat dry. Combine milk, hot pepper sauce, and garlic. Combine pepper, salt, and onion powder with cornmeal and place on a plate. Let fillets sit in milk briefly. Remove and coat fillets on both sides with seasoned cornmeal. Let stand briefly until coating sticks to each side of the fish. Arrange on a lightly oiled shallow baking dish. Bake for 20 minutes on the middle rack without turning. Cut into 6 pieces. Serve with fresh lemon.

Makes 6 servings.

Let me know what you think of this recipe in the comments. I hope you enjoy it as much as we do.