Peanut-Coated-Oven-Fried-FishServes: Makes 4 servings
Cooking Time: 10 minutes

This oven method is healthier and easier than frying fish. Serve with your favourite locally grown vegetable, such as steamed green beans, and cooked rice for a well-balanced meal.


¼ cup (60 mL) all-purpose flour

½ tsp (2 mL) salt

½ tsp (2 mL) freshly ground black pepper

¾ tsp (4 mL) freshly grated nutmeg

1 egg

1 cup (250 mL) salted blanched peanuts, chopped

1 cup (250 mL) fresh white bred crumbs

1 lb (500 g) skinless boneless firm white fish fillet (halibut, cod or haddock), cut into 4 equal pieces


Preheat oven to 450 F (230 C).

On plate, stir together flour, salt, pepper and nutmeg. In shallow bowl, beat egg with 1 tbsp (15 mL) water. In shallow baking dish, stir together peanuts and bread crumbs. Dip fish in flour mixture, then egg mixture, then peanut mixture. Place fish on baking sheet.

Bake in centre of oven for 10 minutes per inch thickness or until golden on outside and fish flakes easily when pierced with a fork.


Per serving: 228 calories, 20 g protein, 12 g fat, 9.9 g carbohydrates


To view a PDF version of this recipe, click here.

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Did You Know?

  • peanut-protein
    The peanut contains more protein than any other nut.
  • did-you-know-2

    Peanuts are 100 per cent cholesterol-free and contain oleic acid, a heart-healthy source of unsaturated fat.

  • peanut
    The peanut is also called the earthnut, groundnut and goober pea.
  • peanut-butter-jar
    Peanut butter was invented around 1890 as a health food for the undernourished.

Peanut Butter for the Hungry tasteUS

Peanut Bureau of Canada