- Makes: 4 servings
- Prep 15 mins
- Bake 6 mins
For a fish sandwich, tuck this crispy coated fish into a whole wheat hamburger bun. Top with sliced tomatoes and fat-free mayonnaise dressing.
1 -1 1/4
fresh or frozen cod or other fish fillets
Nonstick spray coating
seasoned fine dry bread crumbs
slightly beaten egg white
Tomato slices (optional)
Fresh parsley (optional)
- 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.
(Oven-Fried Fish)Servings Per Recipe 4, Fat () 1, sat. fat (g) 1, Starch () 1, Lean Meat () 3, pro. (g) 20, carb. (g) 9, Fat, total (g) 5, fiber (g) 0, chol. (mg) 43, sodium (mg) 283, cal. (kcal) 161