Oven-Fried Fish Recipe

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


Submitted by mmgage

Makes 4 servings



From Better Homes & Gardens New Dieter's Cookbook pg 49. Tasty "fried" fish that's light on calories. The recipe called for lemon-pepper seasoning but I prefer the garlic pepper blend. The amount is the same so you can use whichever you prefer, or try something else.

Recipe Ingredients for Oven-Fried Fish

4 serving Wild-Caught Alaskan Cod Filets (Full Circle)
0.25 cup Fat Free Milk
0.33 cup Gold Medal All Purpose Flour
0.5 cup Bread Crumbs Plain
1 oz Parmesan Shredded
1/4 tsp California Style Coarse Grind Blend Garlic Pepper
2 tbsp Salted Butter

Recipe Directions for Oven-Fried Fish

  1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. If necessary, cut into 4 serving-size pieces (4 oz each). Measure the thickness of each piece. Place milk in a shallow dish. Place flour in another, and in a third combine the bread crumbs. seasoning, and melted butter, mixing well.

  2. Grease a shallow baking pan; set aside. Dip the fish into the milk; coat with flour. Dip into the milk again and then into the bread crumb mixture, turning to coat all sides. Place fish in a single layer in the baking dish. Bake, uncovered, in a 450 degree (F) oven for 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily when tested with a fork. If desired, garnish with parsley sprigs and/or lemon slices.

Categories

Seafood

Nutrition Facts
Serving Size 166.4g
Amount Per Serving
Calories
261
Calories from Fat
79
% Daily Value*
Total Fat
8.8g
14%
Saturated Fat
4.6g
23%
Trans Fat
0.0g
Cholesterol
62mg
21%
Sodium
363mg
15%
Potassium
13mg
0%
Total Carbohydrates
17.8g
6%
Dietary Fiber
0.8g
3%
Sugars
1.6g
Protein
25.8g
Vitamin A 6% Vitamin C 0%
Calcium 11% Iron 6%
* 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
63% confidence
D+
  Good points
  • Low in sugar
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