Everyone is saying that I shouldn't eat "fried" fish but I see recipes for chicken tenders that bake after it has been breaded. You spray the cornmeal, flour, spice coating with a non-stick oil to allow it to brown before baking at 350 for 30 minutes, turning once. Shouldn't that work with fish also? I am looking for something that I could eat with my homemade ketsup.

not sure where the "Thou Shallt Not Consume Fried Fish" thing is coming from but frying - pan or deep - when done properly adds very little oil to a dish, and using something like olive oil, can be 'good' for you too (the olive oil low heart disease Mediterranean diet theory,,,,)

"properly" means the right (high) temperature. putting a breaded anything in oil that's too cool results in the oil being absorbed - the breaded thingie should sizzle & fizzle the instant it hits the oil.

I bread & pan fry fish, pork, schnitzels, beef, chicken - about the only thing I deep fry anymore is beer battered butterfly shrimp.

stuff that takes longer to cook - like a breaded pork chop - I saute for color & crunch, finish in a 325-350'F oven on a rack. stuff like fish cooks thru by the time you've got color (except really thick pcs - like a salmon steak)

if you want nice color in a fake&bake routine, try browning the bread crumbs before breading . . .

I bake fish - no problem

dip filet in egg/milk combo - 1 egg to 2 t. milk

dredge through coating

oil/spray baking sheet

350 for 20 to 25 minutes - until it flakes done and depending on size of filet

The wife says I'm eating too much fried food plus I am on a very low sodium diet (bad heart). I know about the hot oil thing, in fact I'm going to get a mini Fry Daddy just so I'll know that it's 350 - 375 degrees before the frying begins. I've been pan frying fish lately but decided to start baking it to make clean up a lot easier, not to mention not getting as much oil.

BTW thanks Mama. I've been using a lemon juice/olive oil dip before the batter when frying and it works pretty good. The lowest sodium fish I've found has been quick frozen flounder at 30 mg per 4 oz. The only problem with it is it's a very tender fish and falls apart if you stare at it too hard.

sometimes I put grated Parmesan cheese in my breading - and you can use flour, cornmeal or a combination and crackers, etc.

I know what you mean about frozen fish - I bought a package and it practically disintegrated on me!

I ended up with a good tasting mess - LOL