This healthy Crispy Oven-Fried Fish Filets with Dijon Tartar Sauce calls for a one-two-three dredging process which results in a nice, crunchy coating without deep frying AND without the added calories!
Getting a little help from my husband with dinner usually involves manning the grill, but recently John’s become quite adept at preparing tilapia in the oven.
In fact, this oven baked fish recipe has become one of his tried and true recipes.
We even use this same recipe and method for oven fried fish and chips served with plenty of malt vinegar instead of the tartar sauce. Either way, it’s makes a delicious weeknight dinner!
Crispy Oven-Fried Fish Filets
I’ve started experimenting with making my own tartar sauce. With only two people in our house, a jar in our fridge never gets used up before the expiration date. By making my own, I can mix up just enough for one meal and avoid the waste.
You’ve probably noticed that I’ve a fan of Trader Joe’s whole grain Dijon mustard, so it shouldn’t be a big surprise to learn that I sneaked a teaspoon of the stuff into my tartar sauce!
I like to improvise when it comes to cooking, which basically means that I’m the queen of substituting ingredients to avoid making another trip to the grocery! Sometimes — like with this recipe — I discover a delicious combination.
Starting with a mayonnaise base, I add a little sweet pickle relish, fresh lemon juice, a splash of hot sauce, and a teaspoon of Trader Joe’s Dijon Mustard. So simple and so yummy!
Tips for making oven fried fish extra crispy with a three-step dredging process:
- John likes to cut each fish filet into three or four smaller pieces instead of keeping them whole. I think that’s because he gets more crispy breading that way!
- Set up a dredging station with three shallow bowls — one for flour, one for the beaten egg wash, and one for panko bread crumbs.
- Dredge each piece of fish in flour, shaking off the excess.
- Next, dip in the egg wash, then dredge in Panko bread crumbs until completely coated.
- Place the fish on a parchment-lined baking sheet (for easier clean up later!).
- Drizzle the breaded fish with a little olive oil and bake.
The one-two-three breading process has never failed us with this oven-fried fish recipe. I’ve included the recipe for our favorite condiment for this fish, Dijon Tartar Sauce, below.
You can also serve it fish-and-chips style with a squeeze of fresh lemon and a sprinkle of malt vinegar.
Also, we normally use tilapia in this recipe because it doesn’t have a strong “fishy” taste and because it is a nice firm fish.
You may also like these other delicious fish dinner recipes:
- Salmon Croquettes
- Honey-Soy Salmon Sheet Pan Dinner
- Shrimp Broccoli Stir Fry
- Best Grilled Salmon
- Smoked Trout Tartines
This recipe was originally posted on June 7, 2016, and was updated on August 21, 2019.
- 4 mild fish filets, like tilapia
- 2/3 cup flour
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1-1/2 cup panko bread crumbs
- 2 eggs, beaten
- 2 tablespoons olive oil
Dijon Tartar Sauce
- 1/2 cup mayonnaise
- 1/4 cup sweet pickle relish
- 1 tablespoon fresh lemon juice
- 1/4 - 1/2 teaspoon hot sauce
- 1 teaspoon whole grain Dijon mustard, Trader Joe's
- Preheat oven to 375 degrees. Line a baking sheet with parchment paper.
- In a small bowl, combine all ingredients for the tartar sauce and refrigerate until ready to serve.
- Cut filets into small pieces, if desired.
- In a shallow dish, combine the flour, salt and pepper. In two more separate shallow dishes, place the beaten eggs and the panko bread crumbs.
- To coat the fish, first dredge each piece in the flour mixture, then dip into the egg, and finally dredge in the panko, making sure the fish is coated on all sides. Place on the parchment lined baking sheet. Repeat this for each piece of fish.
- Drizzle the tops of the breaded fish with the olive oil. Bake at 375 degrees for about 20 minutes, or until the fish flakes easily with a fork. If you desire a more golden brown crust, once done, increase the heat and place the fish under the broiler for a couple of minutes.
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Amount Per Serving: Calories: 769Total Fat: 35gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 27gCholesterol: 278mgSodium: 1149mgCarbohydrates: 51gFiber: 3gSugar: 7gProtein: 60g