Best 2 Oat Crusted Fish Recipes
**Oat-Crusted Fish: A Healthier and Tastier Alternative**
Craving for a crispy and flavorful fish dish without compromising on health? Look no further than our oat-crusted fish recipe. This unique preparation uses a crispy oat crumb coating instead of traditional breading, resulting in a lighter and healthier alternative that's just as delicious. Plus, we've included three variations of the recipe to cater to different dietary preferences and taste buds – from a classic lemon-herb flavor to a spicy Cajun twist and a tangy Asian-inspired glaze. With its oven-baked convenience and irresistible taste, our oat-crusted fish is sure to become a family favorite.
WALNUT AND OAT-CRUSTED SALMON
I think this recipe gives you the most omega-3 fatty acid bang for your buck! -Cristen Dutcher, Marietta, Georgia
Provided by Taste of Home
Categories Dinner
Time 30m
Yield 2 servings.
Number Of Ingredients 6
Steps:
- Preheat oven to 400°. Place salmon on a baking sheet; sprinkle with salt and pepper. Combine remaining ingredients; press onto salmon. Bake until fish just begins to flake easily with a fork, 12-15 minutes.
Nutrition Facts : Calories 484 calories, Fat 37g fat (6g saturated fat), Cholesterol 85mg cholesterol, Sodium 381mg sodium, Carbohydrate 7g carbohydrate (0 sugars, Fiber 2g fiber), Protein 32g protein. Diabetic exchanges
OATMEAL-CRUSTED TROUT
Steps:
- Preheat the oven to 300 degrees F. Coarsely grind the oatmeal in a food processor. Transfer to a shallow dish and season with salt and pepper. Beat the egg and milk in another shallow dish.
- Cook the bacon in a large skillet over medium heat until crisp, about 8 minutes. Transfer to a paper-towel-lined plate. Remove and reserve all but about 2 tablespoons drippings from the skillet. Add the leeks and garlic to the skillet and cook until tender, about 5 minutes. Add the parsley, bacon, and salt and pepper to taste; keep warm.
- Line a baking sheet with a double layer of paper towels. Dredge the trout in the oats, dip in the milk mixture and then in the oats again, turning to coat. Heat the reserved bacon drippings with the olive oil in another large skillet over medium-high heat. Fry the trout in batches until golden on one side, about 3 minutes, then flip and fry until cooked through, about 2 more minutes. Transfer to the prepared baking sheet and keep warm in the oven. Add the vinegar to the skillet and bring to a boil. Serve the trout with the leeks and drizzle with the vinegar dressing
Nutrition Facts : Calories 466 calorie, Fat 24 grams, SaturatedFat 5 grams, Cholesterol 184 milligrams, Sodium 516 milligrams, Carbohydrate 29 grams, Fiber 4 grams, Protein 35 grams, Sugar 4 grams
Tips:
- Choose a firm, flaky fish for this recipe, such as tilapia, haddock, or cod.
- If you don't have a food processor, you can crush the oats in a resealable plastic bag with a rolling pin.
- To get a crispy crust, make sure the fish is completely coated in the oat mixture before pan-frying.
- Don't overcrowd the pan when cooking the fish. Cook in batches if necessary.
- Serve the fish immediately with your favorite dipping sauce.
Conclusion:
Oat-crusted fish is a delicious and healthy way to enjoy fish. The oat crust adds a crispy texture and a nutty flavor, while the fish remains moist and flaky. This recipe is easy to make and can be tailored to your own preferences. Whether you like your fish mild or spicy, baked or pan-fried, this recipe has you covered. So next time you're looking for a quick and easy weeknight meal, give oat-crusted fish a try. You won't be disappointed!
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