|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 11g||14%|
|Saturated Fat 4g||20%|
|Total Carbohydrate 23g||8%|
|Dietary Fiber 3g||11%|
|Total Sugars 6g|
|Vitamin C 48mg||238%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
Fish fillets are a nutritious protein that's easy to add to your weekly menu, as they are very versatile and can be incorporated into many recipes. Serve them with vegetables and potatoes, rice and a salad, or as the filling of wraps and sandwiches. Fish fillets are also budget-friendly and cook in no time, making your dinner prep just a matter of minutes. Our tasty recipe for crusted fish fillets is ready in less than 25 minutes and uses simple ingredients. All you need to make this meal is milk, butter, corn flakes, seasonings, and the fish of your preference. Serve with the optional tartare sauce or lime wedges—or use any other sauce you'd like, such as spicy mayo, a creamy and herby mixture, just plain hot sauce, or perhaps a good tomato-based sauce.
For our recipe, we recommend using a firm fish like tilapia. Other options include catfish, haddock, pollock, perch, cod, bass, or grouper. Check your local market and see if they have a deal on fish fillets and buy double to freeze for later use. When buying fillets, use your eyes and touch to check on the texture and color of the flesh: it should be firm and shiny, so skip dull and slimy pieces. Use your nose as well, as fish should smell fresh and briny and not fishy at all. If buying frozen fillets, check the package to verify that there is no ice or frost inside. If buying fresh and not using right away, either freeze for up to 3 months in the coldest part of the freezer or keep in the fridge for 2 days before using.
These crispy fillets require very little effort, just a quick dip in the seasoned milk and a good roll in the corn flake crumbs. Crispy and golden brown, the fillets are irresistible when served piping hot. If cooking for kids, check for bones with fish tweezers and slice the fillets into little strips. Coat them individually to make an attractive and easy-to-eat dinner for little hands. Use these fillets inside of crusty baguettes and add a generous amount of aioli and a handful of your favorite greens for a quick sandwich. Accompany with oven fries or tortilla chips, or perhaps serve with a serving of garlic pasta and plenty of Parmesan cheese for a flavor contrast.
1 to 1 1/2 pounds fish fillets, cut into serving-size portions for 4
1/2 cup milk
1 teaspoon seasoned salt
1 1/2 teaspoons salt
1/2 cup corn flake crumbs
4 teaspoons melted butter
Optional: 6 to 8 tablespoons tartar sauce
Optional: 4 lemon wedges
Gather the ingredients.
Preheat oven to 500 F. Combine milk and salts. Dip fish in milk, then in crumbs.
Arrange fish on an oiled shallow baking pan. Drizzle each portion with a teaspoon of melted butter.
Bake for 12 to 15 minutes, or until tender. The length of cooking time depends on the thickness of the fillets. Fish should flake easily with a fork.
Serve with lemon wedges or tartar sauce.