This oven-baked fish skips the typical frying entirely. A cornmeal coating with a slightly spicy seasoning rub gives you that satisfying crunch without the oil. I used catfish in this recipe, but any white fish, fresh or frozen, works just fine. I’ve also included two seasoning blend recipes: a smoky chipotle version and a chile-lime tajin style of seasoning rub.
Quick Summary: White fish filets coated in seasoned cornmeal and baked on a sheet pan until crispy. No frying, no oil, ready in under 30 minutes. Includes two homemade seasoning blends: spicy chipotle and chile-lime. Works with catfish, tilapia, cod, or any white fish. Prep: 15 min | Cook: 12 min | Serves: 6
Jump to: RECIPE | What Fish Works Best? | Fish Seasoning Rubs | Benefits of Baking Fish | Step-by-Step Directions | FAQ
This post may contain affiliate links. As an Amazon Associate, I also earn from qualifying purchases. You can read our disclosure information here–
What Fish Works Best for This Recipe?
It is easy to substitute different types of fish or seasoning blends with this recipe and still have a stellar dish that is customized to your own tastes.
Fish Substitutions:
I prefer white fish filets with a cornmeal seasoning, but salmon can work also if that is your favorite. The main thing to be aware of is to accommodate the thickness of the fish.
Thin fish filets (~ 1 1/2-inch) will take a shorter cooking time (10-13 minutes). These filets might include:
- Catfish
- Walleye
- Tilapia
- Perch
Fish filets that run a thicker (~2 inches) need a little longer in the oven (15-18 minutes). This might include:
- Cod
- Mahi Mahi
- Sea bass
- Steelhead
- Salmon
- Halibut
Recipes for Two Homemade Fish Seasoning Rubs
There are many different powdered spice and herb blends that pair well with fish. Old Bay seasoning blend is probably the most well-known pre-made blend and it is one that I use frequently.
Homemade fish spice blends can offer a truly fresh, customized taste treat. Popular fish seasoning blends include dried dill, parsley, or paprika, but dried dill and parsley tend to get old very quickly, losing their flavor.
Just make sure you use the freshest ingredients you can find, as spices do not keep their potency forever!
I tend to enjoy a little chile pepper spice with fish, as white fish can be somewhat bland at times. Here are my two favorite fish seasoning blends:
Homemade Spicy Fish Seasoning:
Stir together:
- 1 tablespoon onion powder
- 1 1/2 teaspoons garlic powder
- 1 tablespoon chipotle powder
- 1 1/2 teaspoons sea salt (or Himalayan pink salt)
- 1 1/2 teaspoons white pepper
This recipe only makes 3 1/2 tablespoons of seasoning, which is needed for the recipe below. You can certainly double or triple it if you’d like and store it for the future.
Homemade Chile Lime Fish Seasoning:
This spice blend is known as “tajin” and is a blend of lime zest, chile pepper, and salt. It is dynamite on fish in my opinion.
- 1 part sea salt
- 1 part chile pepper (powdered)
- 1 part dried lime zest (I use True Lime)
Salmon is more robust with a more distinct flavor than white fish, and a different rub may work better for salmon. These spice and herb combinations from ‘Eating Well’ magazine are my favorite blends for salmon rubs.
Why Bake Fish Instead of Frying?
Baking fish rather than frying removes the concern that many people have over cooking higher fat recipes or the use of oils in cooking. Here is a snippet from ‘Time’ magazine’s article on the health of fish that addresses this concern.
“Not all fish are equal, and how you prepare it really matters,” said lead author Dr. Donald Lloyd-Jones of Northwestern University Feinberg School of Medicine. He states: “When you fry fish, you not only lose a lot of the benefits, you likely add some things related to the cooking process that are harmful.”
With respect to a low carb or slow carb lifestyle, the cornmeal and rice flour in the breading are not compliant.
How to Make Baked Cornmeal-Rubbed Fish (Step by Step)
Here are the steps lined out with photos. For the details of the recipe itself, see the recipe card below.
Frequently Asked Questions:
Any white fish works. Thin filets (catfish, tilapia, perch) cook in 10-13 minutes. Thicker filets (cod, mahi mahi, halibut) need 15-18 minutes.
Yes. Fresh fish typically have a better texture, but frozen fish can work really well if you make sure and thoroughly defrost them and pat them dry to remove excess moisture.
Old Bay is a classic store-bought option. For homemade rubs, try the spicy chipotle blend or chile-lime tajin in this recipe.
It should flake easily with a fork, or register 145°F on a thermometer.
Yes. Place on a baking sheet, cover lightly with foil, and bake at 275°F for 15 minutes.
No. The cornmeal and rice flour add the type of carbs that are non-compliant with a slow carb diet. For a slow carb fish dinner, try Fish Veracruz or Seared Tuna with Balsamic Glaze instead.
If you like my articles about cooking and gardening, subscribe to my weekly newsletter, where I share free recipes and gardening tutorials.
Baked Fish Filets with Seasoned Cornmeal Rub
Equipment
Ingredients
- 1 cup cornmeal
- 3 tablespoons seasoning blend see notes for seasoning ideas
- 1 cup rice flour
- 1 egg may need 2 eggs if small
- 6 fish filets I used catfish
Instructions
- Preheat oven to 400 degrees F.Add seasoning blend to the cornmeal and stir together thoroughly (helps to use slotted spoon). If your seasoning blend does not include salt, add 1/2 to 1 teaspoon salt.Prepare 3 stations for coating fish: 1 plate of rice flour, 1 bowl with egg(s), and 1 plate of seasoned cornmeal1 cup cornmeal, 3 tablespoons seasoning blend, 1 cup rice flour, 1 egg
- Using either your fingers or the tongs, dip each filet first into the rice flour, then the egg, and then the cornmeal seasoning. Make sure each filet is fully coated.Line a cookie sheet with parchment paper and spread the breaded fish out on the sheet (not touching).Bake at 400 F for 10-15 minutes depending on thickness of fish. You will know it is done when it flakes easily when pierced with a fork. Alternatively you could use a digital thermometer and remove when it reaches 145 degrees.6 fish filets
Notes
- 1 tablespoon onion powder
- 1 1/2 teaspoons garlic powder
- 1 tablespoon chipotle powder
- 2 teaspoons seas salt (or Himalayan pink salt)
- 1 1/2 teaspoons white pepper
-
- 1 part sea salt
-
- 1 part chile pepper (powdered)
-
- 1 part dried lime zest (I use True Lime)
Leave a comment