If you love crunchy, crispy fried fish fillets, then this dish is for you. It’s healthier and cuts out major fat and calories. Plus, because you’re not actually frying the fish, you can easily make it at home without a fryer. Here’s what makes this dish so much better for you.First, the fish is soaked in buttermilk to give it even more of a fried fish taste. Then, it’s coated in crunchy Panko breadcrumbs, which, when baked, create the golden brown crust that makes fried fish so yummy. The good news is that baked breadcrumbs mean less fat and oil than you’d get with fried fish.RELATED: 24 Healthy Fish RecipesThe whitefish fillets of cod or catfish are light and filling, giving you a good serving of lean protein that will keep you full long after lunch or dinner. Plus, you won’t feel bloated or weighed down after eating this fish–because it’s baked and not fried, it will leave you feeling satisfied and won’t upset your stomach.Add a few lime wedges to your plate to squeeze onto the fish for extra flavor. Another great addition to the fillets: new potatoes. These will boost the fiber of the meal and help you stay full and fueled.In less than 25 minutes, you can whip up this 530-calorie meal for a weeknight dinner. Or, serve the dish at a summer potluck as a healthy alternative to battered, fried fish. Add fresh cole slaw as a side for a delicious taste of summer any time of year. There’s no reason to get fried fish when the baked kind tastes this good!


Read the full recipe after the video.

Recipe Summary test

10 mins
12 mins
22 mins
Makes 4 servings (serving size: 6 ounces fish plus 6 ounces potatoes with ketchup)


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 450°. Soak fillets in buttermilk. Coat bottom of a 13- x 9-inch metal baking pan with 1 tablespoon of oil; set aside. Put panko on a plate; add salt and pepper, and mix well to combine.

  • When oven is hot, pull fish from buttermilk; let it drain. Dredge still-wet fish in panko, patting to make sure panko adheres, then lay fillets in the prepared pan; drizzle with remaining 2 tablespoons oil.

  • Bake fish in top third of oven for 8-15 minutes, depending on thickness of the fish; it will be crisp and golden on the outside and tender and opaque inside when done.

  • Serve 1 fillet on each of 4 plates with lime wedges and 1/4 of new potatoes and ketchup.

Nutrition Facts

530 calories; fat 14.8g; saturated fat 2.2g; mono fat 8.9g; poly fat 2g; protein 39g; carbohydrates 62g; fiber 8g; cholesterol 66mg; iron 4mg; sodium 767mg; calcium 110mg.