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–+ servings
Baked scrod filets on a white plate with a cast iron skillet with more fish in the background

Baked Scrod

This healthy baked scrod recipe is one of the simplest ways to make scrod fish taste amazing! We dredge the filet in a variety of super-healthy spices and gluten-free brown rice flour before cooking it in a cast iron skillet. We're left with flakey and delicious white fish that goes great with a healthy side like barley and a vegetable.
5 from 3 votes
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Prep Time 5 minutes
Cook Time 16 minutes
0 minutes
Total Time 21 minutes
Course Dinner
Cuisine American
Servings 4
Calories 259 kcal

Ingredients
  

  • 1.5 pounds scrod fish
  • 2 eggs
  • 1/3 cup brown rice flour
  • 1 tsp turmeric
  • 2 tsp onion powder
  • 1/2 tsp garlic powder
  • 2 tsp smoked paprika
  • 1/4 tsp table salt
  • fresh cracked black pepper
  • 1 tbsp olive oil
  • 1 lemon, quartered

Instructions
 

  • Pre-heat the oven to 350 degrees F. Cut your scrod into the portions that you would like to serve.
  • Place the brown rice flour in a medium-sized bowl. Measure out the spices (smoked paprika, turmeric, onion powder, ground black pepper, salt, garlic powder) and place them into the bowl with the flour.
  • In a separate bowl, whisk together 2 eggs. Take one of the scrod portions and coat it with the whisked egg. Allow the excess to drip off, then transfer it to the bowl with the flour and spices. Coat the fish evenly, then transfer it to a plate. Repeat with each portion of scrod.
  • Heat 1 tbsp of olive oil in a large cast iron skillet (or oven safe skillet). Place the fish fillets in the skillet and allow to cook undisturbed over medium-high heat for about 2-3 minutes per side, until a nice crust forms on the fish. Place the entire skillet in the oven and bake for 10-12 minutes, or until the fish is cooked to an internal temperature of 145 degrees F.
  • When done, carefully remove the skillet and drizzle each piece of fish with fresh squeezed lemon juice. (Don't skip, the acidity is needed). Serve the baked fish with a healthy grain and vegetable!

Nutrition

Calories: 259kcalCarbohydrates: 12gProtein: 34gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.01gCholesterol: 155mgSodium: 271mgPotassium: 821mgFiber: 1gSugar: 0.4gVitamin A: 679IUVitamin C: 2mgCalcium: 48mgIron: 2mg
Keyword baked scrod, scrod recipe
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