Oven-Fried Fish

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.



by 7  people


add your rating
add a comment
 
savings in
 
Ingredients
  • see savings
    On Sale
    4  4  ounces 
    fresh or frozen cod or other fish fillets
  • see savings
    On Sale
     
    Nonstick spray coating
  • see savings
    On Sale
    3   tablespoons 
    seasoned fine dry bread crumbs
  • see savings
    On Sale
    3   tablespoons 
    cornmeal
  • see savings
    On Sale
    1/4  teaspoon 
    lemon-pepper seasoning
  • see savings
    On Sale
    1   tablespoon 
    cooking oil
  • see savings
    On Sale
    1   
    slightly beaten egg white
  • see savings
    On Sale
     
    Tomato slices (optional)
  • see savings
    On Sale
     
    Fresh parsley (optional)

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
Per Serving: cal. (kcal) 161, Fat, total (g) 5, chol. (mg) 43, sat. fat (g) 1, carb. (g) 9, pro. (g) 20, sodium (mg) 283, Starch () 1, Very Lean Meat () 3, Fat () 1, Percent Daily Values are based on a 2,000 calorie diet
Add Your Review
Related Recipe
Crispy Oven-Fried Fish Fillets
Crispy Oven-Fried Fish Fillets

Fish fillets coated with Pepperidge Farm® Zesty Italian Croutons are baked to golden goodness and served with tartar sauce.

 Articles
Quick & Easy Parmesan Baked Fish
...Growing up in the Midwest, the only fish I ate came in stick form, and as an adult I was a strict... into my diet. I was pretty excited about adding a fish dish to my 40 Before 40 project, but a bit nervous... about where to start. I chose a baked fish recipe that had only five ingredients and took less than 20... read more...
how tos

shop our favorite products