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Oven-Fried Fish
- 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