Cruncy Oven Fried Fish Recipe

Looking for an easy Cruncy Oven Fried Fish recipe? Learn how to make Cruncy Oven Fried Fish using healthy ingredients.


Submitted by deneeng1

Makes 4 servings



A crisp, lemon-pepper fish with a golden crust, made tender with buttermilk and spiced with pepper and basil. An egg white holds it all together!

Recipe Ingredients for Cruncy Oven Fried Fish

1 pound cod, atlantic
1 egg white
1/4 cup buttermilk
1/4 cup panko bread crumbs
1/4 cup cornmeal
1 1/2 teaspoons lemon peel, grated
1/2 teaspoon basil
1/4 tsp black pepper

Recipe Directions for Cruncy Oven Fried Fish

  1. Preheat oven to 450F.

  2. Cut fish into serving-size pieces.

  3. Beat egg white with buttermilk until frothy, and set aside.

  4. Combine bread crumbs, cornmeal, lemon peel, basil and pepper.

  5. Dip fish into egg white mixture then coat with bread crumbs.

  6. Spray a shallow baking pan with nonstick cooking spray.

  7. Place fillets in baking pan, tucking under any thin edges.

  8. Bake 6 to 12 minutes or until fish flakes easily with a fork.

Categories

Main Dish

Nutrition Facts
Serving Size 153.2g
Amount Per Serving
Calories
184
Calories from Fat
16
% Daily Value*
Total Fat
1.8g
3%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
63mg
21%
Sodium
170mg
7%
Potassium
353mg
10%
Total Carbohydrates
11.8g
4%
Dietary Fiber
0.9g
4%
Sugars
1.3g
Protein
28.9g
Vitamin A 2% Vitamin C 4%
Calcium 5% Iron 7%
* 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
A-
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B6
  • High in vitamin B12
  •   Bad points
  • High in cholesterol
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