Oven-Fried Fish

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Published on Midwest Living (http://www.midwestliving.com)

Oven-Fried Fish

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Makes: 4 servings
Prep 15 mins
Bake 6 mins

Ingredients

4 4 - ounces fresh or frozen cod or other fish fillets
Nonstick spray coating
3 tablespoons seasoned fine dry bread crumbs
3 tablespoons cornmeal
1/4 teaspoon lemon-pepper seasoning
1 tablespoon cooking oil
1 slightly beaten egg white
Tomato slices (optional)
Fresh parsley (optional)

Directions

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.
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.
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 Facts

(Oven-Fried Fish)

Servings Per Recipe 4, sat. fat (g) 1, Fat () 1, Starch () 1, cal. (kcal) 161, sodium (mg) 283, carb. (g) 9, pro. (g) 20, chol. (mg) 43, Very Lean Meat () 3, Fat, total (g) 5

Source URL (retrieved on May 19, 2013): http://www.midwestliving.com/recipe/oven-fried-fish/

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