In this recipe I show you how to prepare gratinated fish fillets, a simple preparation to make the fish very tasty and not just that: also light and ideal for those on a diet. The cooking can be done in a traditional oven or even in the fabulous air fryer, saving time and energy.
In fact, they become real fish cutlets, crunchy and tasty but with a lot fewer calories, and of course Weight Watchers points, than the classic version. In fact, only 2 teaspoons of oil are used here for a good 4 servings.
Here at home, this recipe is a hit. I made it with plaice, with cod and I also tried with a very particular fish, the wolf fish and this last one I did without eggs.
Let’s go see the preparation and I’ll leave you some other light fish recipes below:
- Difficulty: Very easy
- Cost: Very cheap
- Preparation time: 10 Minutes
- Portions: 4 Servings
- Cooking methods: Oven, Air Fryer
- Cuisine: Healthy
- Seasonality: All seasons
Ingredients
- 24.7 oz fish (fillets)
- 1 egg (optional)
- 1/4 cup totally skimmed milk (optional)
- 1 cup breadcrumbs
- 3 cloves garlic
- 1 bunch parsley
- 2 teaspoons extra virgin olive oil
- to taste salt and pepper
- Points per serving with egg and milk = 8 WW points
- Points per serving without egg and milk = 7 WW points
Tools
- Oven
- Air Fryer
Preparation
Beat the eggs in a deep plate with the milk and salt and pepper to taste. Mix in another plate the breadcrumbs with finely chopped garlic and parsley and a little salt. The more parsley there is, the tastier the result will be.
Pat the fish dry with kitchen paper. Dip the fish fillets one by one first in the egg, drain them well and then pass them in the breadcrumbs. Put the breaded fish directly on the baking sheet lined with parchment paper. Finally, distribute the rest of the breadcrumbs over the fish fillets and then pour the two teaspoons of oil evenly.
Bake in a preheated oven at 356°F for 20 minutes and then turn on the grill for another 5 minutes: this last operation will make the gratinated fish fillets so crispy.
And there you go: the gratinated fish fillets fresh from the oven!
Place the breaded fillets directly in the air fryer basket and cook at 356°F for 10 minutes and then 392°F for another 5 minutes or until golden. The two teaspoons of oil can be poured, or you can also use spray oil. There is no need to preheat the fryer.
Here instead is the wolf fish, the fillet is much thicker than the plaice, much more meaty. In this case, I didn’t use egg and milk, but I simply placed the well-dried fish on parchment paper and distributed the breadcrumbs with the herbs over the fillets, then the oil and the same procedure in the oven or air fryer: delicious even like this!
In short, whether they are like cutlets or just with the breading on top, the light gratinated fish fillets are a delight.
Certainly also a great way to make children eat fish: my son is no longer a child but at the table, he still is a bit and loves this dish. And you can serve a nice dinner that everyone, whether on a diet or not, will enjoy because the difference with fried cutlets is very little.
Let me know if you liked the fish prepared this way by leaving me a comment below or on Facebook.
Enjoy your meal!
by Giovanna Buono
Can I use another type of fish?
I used plaice fillets but it also works great with cod or hake.
Can I use frozen fish?
Definitely, but if you use frozen fish, you must let it thaw completely and then dry it very well with kitchen paper.
