Moist and Crunchy Baked Fish

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Moist and Crunchy Baked Fishcut with forkI love this recipe for the taste and texture. It is easy to prepare and nutrious.


Prep Time: 5 - 7 minutes, not including soaking oats overnight

Cook Time: Baking Time: 12 15 minutes, Broil: 2 3 minutes

Total Time: 25 minutes, at most

Yield: 4 - 6, depending on number and size of fillets

Source: from my cookbook, Fat is NOT a Food Group

Link: Fat is NOT a Food Group!




  1. Thaw fish the night before. Add steel cut oats and water to small jar and refrigerate overnight.
  2. jar with moistened steel cut oats

  3. The next day, pre-heat oven to 400°F and pour contents of small jar into colander. Rinse with cold water and ensure oats are thoroughly drained. Chop nuts. Add nuts and oats to mixing bowl with bread crumbs, cornmeal, hemp seed, curry powder and fenugreek leaves. Stir well.
  4. straining steel cut oats
  5. Lay fillets on silicone-lined baking sheet. Add a bit of mustard to each piece of fish and use brush to evenly distribute mustard. Spoon oats mixture onto fish ensuring each piece is thoroughly covered.
  6. spreading mustard on Fish
    spreading fish coating
  7. Bake fish 12 - 15 minutes, depending on thickness of fillets (thicker pieces will require a few minutes more). Turn oven to broiler setting for an additional 2 - 3 minutes until crust begins to brown.
  8. coated fish

  9. Tender and moist: cut with a fork. Serve with steamed vegetables or garden salad.
  10. Variations include but are not limited to lemon pepper and summer savory in lieu of curry and fenugreek, cashews, pecans and/or walnuts in place of almonds, chia, sunflower or pumpkin seeds instead of or in addition to hemp seeds.
  11. Baked Fish on dinner plate

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March 22, 20180 found this helpful

Remaining oat / seed / nut mixture may be refrigerated for up to two weeks (which means, of course, that we can make it well ahead of time and have some on hand when wanting fish for dinner).


The same coating ingredients, with mustard, are also lovely with boneless, skinless, chicken breasts: bake ~30 minutes at 375.

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March 22, 20180 found this helpful

Hi Rose Anne! I was REALLY hoping you'd post this, especially after I had a very -this- type of fish earlier this week and it was excellent. Everyone needs this recipe in their lives :)

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March 23, 20180 found this helpful

Thanks, Sweetie!

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