Oven-Fried Fish
Recipe from Better Homes and Gardens

For a low-fat fish sandwich, tuck this crispy coated fish into a whole wheat hamburger bun. Top with sliced tomatoes and fat-free mayonnaise dressing.


Oven-Fried Fish

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Servings: Makes 4 servings.
Prep Time: 15 mins
Total Time: 21 mins
Related Categories: Baked Fish, Easy and Quick Dinners, Fish and Seafood, Healthy Cooking, Quick and Easy, Quick and Easy Healthy
 
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Ingredients
  • 4  4-ounce
    fresh or frozen cod or other fish fillets
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  •  
    Nonstick spray coating
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  • 3  tablespoons
    seasoned fine dry bread crumbs
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  • 3  tablespoons
    cornmeal
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  • 1/4  teaspoon
    lemon-pepper seasoning
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  • 1  tablespoon
    cooking oil
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  • 1 
    slightly beaten egg white
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  •  
    Tomato slices (optional)
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  •  
    Fresh parsley (optional)
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Directions
1.
Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Measure thickness of fish. Spray a shallow baking pan with nonstick spray coating; set aside.
2.
Stir together bread crumbs, cornmeal, and lemon-pepper seasoning. Add oil, tossing to combine. Brush one side of each fish fillet with egg white, then dip in bread crumb mixture. Place fish fillets, crumb sides up, in prepared pan.
3.
Bake, uncovered, in a 500 degree F. oven for 6 to 8 minutes for each 1/2-inch thickness of fish or until fish flakes easily when tested with a fork. If desired, serve with tomato slices and garnish with parsley. Makes 4 servings.
Nutrition information
Calories 161, Total Fat 5 g, Saturated Fat 1 g, Cholesterol 43 mg, Sodium 283 mg, Carbohydrate 9 g, Fiber 0 g, Protein 20 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Starch .5, Fat .5. Percent Daily Values are based on a 2,000 calorie diet
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Crispy Oven-Fried Fish Fillets

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