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Crispy Oven-Fried Fish Recipe

Looking for an easy Crispy Oven-fried Fish recipe? Learn how to make Crispy Oven-fried Fish using healthy ingredients.


Submitted by bev815

Makes 4 servings



Really delicious... better than deep fried.

Recipe Ingredients for Crispy Oven-fried Fish

20 oz. flounder, or other white fish fillets
1/3 cup egg beaters
1/2 cup bran flakes
1/4 cup Parmesan cheese, grated
1/2 teaspoon dried Italian seasoning

Recipe Directions for Crispy Oven-fried Fish

  1. Preheat oven to 450 degrees F.

  2. To make tartar sauce, combine fat free mayo, a bit of finely chopped onions and some pickle relish

  3. in a small bowl and stir to mix well. Set aside.

  4. Rinse the fish with cool water and pat it dry with paper towels. Set aside.

  5. Put the cereal, Parmesan cheese and Italian hers in a food processor and make fairly fine crumbs.

  6. Place the egg substitute in a shallow dish. Place the cereal crumbs, Parmesan cheese, and Italian seasoning in another shallow dish and stir to mix well.

  7. Dip the fish pieces first in the egg substitute and then in the crumb mixture, turning to coat both sides well.

  8. Coat a medium-sized baking sheet with the cooking spray and arrange the fish fillets on the sheet. Spray the tops lightly with the cooking spray and bake for 12 to 15 minutes, until the outside is crisp and golden and the fish flakes easily with a fork. Serve hot, accompanied by the sauce.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 174.5g
Amount Per Serving
Calories
191
Calories from Fat
42
% Daily Value*
Total Fat
4.7g
7%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
285mg
12%
Potassium
108mg
3%
Total Carbohydrates
4.5g
2%
Dietary Fiber
0.9g
4%
Sugars
1.2g
Protein
32.4g
Vitamin A 5% Vitamin C 5%
Calcium 8% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in sugar
  •   Bad points
  • High in cholesterol
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