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healthy fried fish lunch

Shore Lunch: Healthy "Fried" Fish

Author: Heidi Boortz
Servings : 8


  • 1/2 cup avocado oil divided
  • 1 1/4 cups 100% whole wheat flour
  • 1/2 Tbsp baking powder
  • 1 tsp salt
  • 1/8 cup buttermilk powder
  • 3/4 tsp pepper
  • 3/4 tsp cayenne pepper
  • 3/4 Tbsp onion powder
  • 1/2 tsp Italian seasoning
  • 1/2 Tbsp garlic powder
  • 1/2 Tbsp paprika
  • 8 each fish filet 6-8 oz each


  • Preheat oven to 200.
  • Mix flour, baking powder, salt, buttermilk powder, 2 Tablespoons avocado oil, pepper, cayenne, onion powder, italian seasoning, garlic powder, and paprika in a gallon sized zip top plastic bag. Mix well. Add filets. Shake to coat.
  • Heat remaining oil in a large skillet. Add coated filets. Cook 4 minutes per side or until golden. Remove to a parchment-lined baking sheet. Keep warm in preheated oven while cooking the remaining filets.


To make just the breading, in case you want to have some on hand the next time a fresh catch lands on your doorstep, combine flour and next 9 ingredients.  Store tightly covered in the pantry or the freezer.  (I prefer the freezer.)  Making the breading in advance is sort of like buying a box of Shore Lunch®... only better.
Tried this recipe?Let us know how it was!