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Juggling with Julia

Family tested, mom approved recipes

February 15, 2012

Healthy Oven Fried Haddock

(Photos updated 2017!) It is 10:00 pm on Valentine’s Day and all I can think is: full.  I am not just talking about being a wee bit stuffed on the yummy healthy oven fried haddock, sweets, and treats (tho’ there was plenty of that). I am full to overflowing with lovin’ good feelings, thanks to this day that some say was created by Hallmark.  If it was, then kudos to them.

Any day of the year that is set aside specifically for people to share the love is alright by me!  This crazy little thing called love was everywhere — it was flowing on Facebook, on the playground, in the kids’ classrooms, and, of course, here at home.

Valentine’s Day is kind of a big deal here.

It happens to be the anniversary of my first date with Mark– 25 years ago! Back in 1987, our big night on the town consisted of Pizza Hut and the latest Michael J. Fox movie, “Light of Day” with Joan Jett.  We actually re-created that date on our 15th Valentine’s Day and discovered with some chagrin that the movie wasn’t any better the second time. While we don’t go hog-wild celebrating (it’s just not our style) we sure acknowledge this milestone each year in little ways.  You can say a lot on just a little Post-it note 🙂

Now, married with three DNA projects running around the house, it seems this tradition is genetic.  Today we were showered with hugs and kisses, homemade Valentine’s cards, heart-shaped objects, and in grand fashion, a scavenger hunt complete with clues and a hidden message, leading to a gigantic card hidden under a bed. It was truly awesome to see our kids freely expressing their love with joy and honesty. They may not be all that clean, quiet, or tactful– but surely we are doing something right!

What did I contribute to this love-fest?

Normally I get the kids little tokens, like a card and some candy. Last year, I wrote them each a love letter (which, if I recall, thrilled one, embarrassed one, and made the other just smile sweetly). This year, Mark and I happened to hit a huge Clearance sale at a sporting goods store and so snagged them each a fleece jacket at a great price. Yes, this is much more of a gift than we would normally give them, but the thought of hanging onto these until Christmas seemed virtually impossible. I was either going to lose them or forget about them, and either would have aggravated me to no end.  Besides, I had gotten myself one as well (a kids’ XL) and certainly wasn’t waiting 10 months to wear mine! So here is me with my little Valentine’s, all in our new jackets 🙂

healthy oven fried haddock - juggling with julia

The rest of my VD plans involved putting together a nice dinner of a healthy oven fried haddock, fancified with candles, real napkins, and some sort of festive dessert.

The table turned out nice…

healthy oven fried haddock - juggling with julia

The dessert (just a simple vanilla pudding parfait with some red food coloring) turned out, well, it’s not the prettiest. But, hey, all my effort went into the entree, obviously 🙂

healthy oven fried haddock - juggling with julia

This healthy oven ‘fried’ haddock turned out great.

I can’t believe I never tried corn flakes as a coating before! So crunchy and delicious, it was the perfect addition for this mild-tasting fish. A little homemade tartar sauce on the side was all it needed. A side of broccoli, sweet potato fries (a la Alexia foods), and some crusty French bread, and we had ourselves a feast.

While some may not realize this, haddock, cod, tilapia, and similar white fish cook up quickly in the oven – about 20 minutes at 425 degrees. So, if you would like to add more fish to your diet, go for it! It is so much easier than you might think.

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healthy oven fried haddock - juggling with julia
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Healthy Oven Fried Haddock

Delicious heart-healthy haddock 'fried' in your oven with minimal added fat. It's crispy, crunchy, and delicious!

Course Dinner
Cuisine Seafood
Servings 6 people
Author Julia Robarts

Ingredients

  • 1 1/2 pounds haddock fillets
  • 1/2 cup all purpose flour
  • 1 large egg
  • 1 tablespoon water
  • 3 cups corn flakes cereal crushed
  • 2 tablespoons butter melted

Instructions

  1. Preheat oven to 425 degrees Fahrenheit. Line a baking pan with aluminum foil, and place a cooling rack on top. Set aside.

  2. Divide haddock fillets into 6 similar sized portions.

  3. Whisk egg and water together in a shallow bowl. Put the crushed cornflakes and flour in two separate shallow bowls as well.

  4. For each haddock fillet, first dredge in flour, and shake off excess. Next, dip it in the egg mixture until all sides are covered. Then, press the fillet into the corn flakes, making sure to cover the entire fillet. Place each fillet on the cookie rack/baking sheet.

  5. Drizzle one teaspoon of melted butter over each fillet. Bake for 18-22 minutes, until fish flakes easily with a fork. Serve immediately.

Recipe Notes

This recipe can be made gluten free with 2 changes:

*Use gluten-free corn flakes. Unfortunately, mainstream brands like Kelloggs are not gluten free due to the use of malt flavoring, which comes from barley. There are a few specialty brands, however, which you can find at Whole Foods and similar stores.

*Use gluten free all purpose flour - reliable brands I've used include Bob's Red Mill and King Arthur.

 

 

 

 

healthy oven fried haddock - juggling with julia

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Filed Under: Main Meals, Seafood Tagged With: corn flakes, DNA projects, haddock, healthy fried fish, Joan Jett, LIght of Day, Michael J. Fox, Valentine's Day

Reader Interactions

Comments

  1. Debi says

    April 29, 2018 at 4:11 pm

    That was one of the best recipes I have tried.

    Thank you

    Reply
    • Julia Robarts says

      April 30, 2018 at 8:43 am

      Debi, thank you so much for telling me! It is certainly one of the most popular recipes on the blog, as well as a family favorite here 🙂

      Reply
  2. Elise says

    May 4, 2012 at 9:50 pm

    This is a great recipe, Jules!! Even though I used scrod, and I forgot to top it with the melted butter first, it didn’t even matter:) Thanks for sharing.

    Reply
    • Juggling With Julia says

      May 4, 2012 at 10:03 pm

      Yay! Glad you liked it! Thanks so much for letting me know. I made it again this week, and also did chicken tenders the same way. They were both excellent.

      Reply
  3. Shauna Wagner says

    February 22, 2012 at 8:22 pm

    Made this for dinner tonight – best, crunchiest fish ever. I made tartar sauce with a little Hellmann’s, some dill relish and capers to go with. Wicked good!

    Reply
    • Juggling With Julia says

      February 23, 2012 at 7:27 am

      Thanks for leaving a comment, Shauna!

      Reply
  4. mommasmeals says

    February 15, 2012 at 4:30 pm

    Hi Julia! Thanks so much for sharing it’s so nice to see what other families do on “Holidays” I can’t wait to have nice nights like this as my daughter gets bigger, but for now check out how we spend our day!! 🙂

    Reply
    • Juggling With Julia says

      February 16, 2012 at 7:53 am

      Thanks, Tammi! Your Valentine’s Day looked great as well. Your daughter is a cutie.

      Reply
  5. Heidi Dyer says

    February 15, 2012 at 4:22 pm

    This is just perfect! I recently acquired some Haddock (no small feat in land-locked Arkansas) and was wondering how I would prepare it. Being from Maine I know how to cook most everything from the sea, but this time I wanted something special…thanks to you, I now have a new recipe for my growing collection and a great plan for “fried” haddock! Really enjoy your blog 🙂 Thanks!!

    Reply
    • Juggling With Julia says

      February 16, 2012 at 7:53 am

      Thank you, Heidi!! How does a Maine girl survive in a place like Arkansas? Land-locked, indeed!

      Reply
  6. momhp says

    February 15, 2012 at 3:34 pm

    Yum! My Mom used to always use cornflakes to bread fish and chicken…maybe it’s an NR thing? Ritz crackers work well, too, sprinkled over a shmear of light mayo on the fish and drizzled with lemon before baking.
    Ian and I saw “Shattered” (Tom Berenger, 1991) on one of our first dates. Terrible movie, still a good date!

    Reply
    • Juggling With Julia says

      February 16, 2012 at 7:51 am

      An NR thing? Maybe! I remember that movie! But not enough to remember whether it was any good (which in and of itself indicates that it likely was not).

      Reply
    • Carol Merrill says

      February 10, 2016 at 3:23 pm

      Love the Ritz Cracker crumb idea, too!!

      Reply
  7. Shannon says

    February 15, 2012 at 3:21 pm

    Love, love, love!!!! Great post!

    Reply
    • Juggling With Julia says

      February 16, 2012 at 7:53 am

      Thanks, Shan 🙂

      Reply
  8. Shirl says

    February 15, 2012 at 10:40 am

    And Jules – how about the recipe for the tartar sauce, to go with it? Looks AWEsome!!

    Reply
    • Juggling With Julia says

      February 15, 2012 at 1:38 pm

      The tartar sauce was simply light mayo mixed with chopped sweet pickles. They were my mother-in-laws homemade bread and butter pickles so it was awesome! Simple enough to do at home, with store-bought pickles.

      Reply
      • Michelle Dupree says

        November 15, 2019 at 1:46 pm

        I wondered the same thing about the tartar sauce recipe. Thanks for answering. Don’t know if I like haddock or not but it’s supposed to be good for you so trying it.. Help you comment to things that are passed 2012 but I’m behind on my emails too! Thought I was bad! Think I’m just as far as back is 2017 or 18 and a half.

        Reply
  9. Mark says

    February 15, 2012 at 8:17 am

    I love Valentine’s Day & my Family!

    Reply
    • Juggling With Julia says

      February 15, 2012 at 8:24 am

      🙂 xoxo

      Reply
    • Shirl says

      February 15, 2012 at 10:40 am

      I heart the goobers!!

      Reply

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About Julia

Feed your family. Keep your sanity. That’s been my mantra for years. As a foodie mom who is also a registered dietitian, I’ve tried to raise my kids to be food-loving, adventurous eaters. What a journey! If you’re looking for some inspiration to feed YOUR family, check out my 300+ family-tested and kid-approved recipes. Simple dishes with a focus on sensible nutrition is always my goal. And there’s plenty of humor too, ‘cause life is funny with 3 kids!
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About Julia

Feed your family. Keep your sanity.

That’s been my mantra for years. As a foodie mom who is also a registered dietitian, I’ve tried to raise my kids to be food-loving, adventurous eaters. What a journey! If you’re looking for some inspiration to feed YOUR family, check out my 300+ family-tested and kid-approved recipes. Simple dishes with a focus on sensible nutrition is always my goal. And there’s plenty of humor too, ‘cause life is funny with 3 kids!

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