Oven-Frying: Fish, Scallops and Onion Rings

This easy weeknight dinner only needs a salad on the side.

Oven-Fried Fish, Scallops and Onion Rings

Makes 4 servings

PointsPlus™ value | 10 per serving
Adapted from Bruce Weinstein and Mark Scarbrough'sCooking Know-How (Wiley, 2009)

Ingredients

  • Cooking spray
  • 1/4 cup plus 2 tsp all-purpose flour*
  • 6 Tbsp lowfat buttermilk*
  • 3/4 cup yellow cornmeal*
  • 1/2 cup chopped walnut pieces*
  • 1 1/2 tsp dried dill*
  • 1 1/2 tsp lemon pepper seasoning*
  • 1/2 tsp dried thyme*
  • 1/2 tsp garlic powder*
  • 1/2 tsp salt*
  • Four 5-oz skinless tilapia fillets, plus an onion sliced into rings and 4 scallops
  • Salt to taste

Instructions

  1. Preheat oven to 375°F. Spray a large, rimmed baking sheet with cooking spray.
  2. Using 3 shallow bowls, add flour to one, pour buttermilk into another and mix cornmeal, walnut pieces, dill, lemon pepper seasoning, thyme, garlic powder and salt in the third.
  3. Dip a fish fillet in flour, coating both sides. Then dip in buttermilk, shaking off any excess. Next, press gently into cornmeal mixture to coat well on both sides. Place on baking sheet and repeat with other fillets, scallops and onion rings.
  4. Bake until golden and cooked through, about 25 minutes. Season with salt, if desired.
* NOTE: Doubling this ingredient amount will make coating your fish, scallops and onion rings much easier -- the excess will be left in the bowls.
Serving size: 1/2 fish fillet, 1 scallop and 2 onion rings
Notes
A few nuts mixed into the cornmeal give the coating an irresistible crunch. An easy weeknight dinner that only needs a salad on the side.