To avoid overcooking, I prefer to use the conventional oven for thin fish files. I make extra to have leftovers later in the week for a quick dinner: Fish Sandwiches and Soup. I use Tempura flour to bread meat, fish, and poultry because it sticks better.
Oven Oven-fried Fish Filets
Filets of fish such as flounder or sole weighing 1 lb.
Mix 1 tablespoon of salt with 1 cup of all-purpose flour to make 1 cup of tempura flour
1 egg beaten and mixed with ¼ cup milk2 cups panko breadcrumbs mixed with 1 tablespoon Cajun spice mix or your favorite spicy mix
Spray cooking spray on a baking dish that is large enough to fit the filets one-by-one.
The fish should be dried well with paper towels.
Place the fish in the baking dish. Dredge it with the flour mixture, then the egg mixture, and finally, the panko. Place the fish into the baking dish. You can place the baking dish in the freezer for up to an hour.
Heat the oven up to 425 degrees F.
Bake the fish for 18-20 mins until golden and crispy. Serve with your favorite sauce like Tartat, Remoulade or
Serve with corn sauteed in butter and coleslaw.