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Oven Fried Fish Recipe

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


Submitted by hbuttrick

Makes 4 servings



Fried fish, without excessive fat or calories

Recipe Ingredients for Oven Fried fish

1 pound fresh cod
1/4 cup fat free milk
1/3 cup all purpose flour
1/2 cup fine dry bread crumbs
1/4 teaspoon lemon-pepper seasoning
2 tablespoons parmesan cheese
2 tablespoons butter, melted
1 sprig fresh parsley
1 lemon wedges

Recipe Directions for Oven Fried fish

  1. Rinse fish; pat dry. If necessary, cut into 4 serving size pieces. Measure the thickness of each piece. Place milk in a shallow dish. Place flour in another shallow dish. In a third shallow dish combine bread crumbs, parmesan cheese, and lemon pepper seasoning. Add melted mutter to bread crumb mixture, stir until well mixed.

  2. Grease a shallow baking pan; set aside. Dip fish in the milk; coat with flour. Dip again in the milk, dip in the crumb mixture, tuning to coat all sides.Place fish in a single layer in prepared baking pan. Bake uncovered, in a 450 oven for 4 to 6 minutes per 1/2 in. thickness or until fish flakes easilly when tested with a fork. Garnish with parsley or lemon.

Categories

Fish, Main Dish, American, Bake

Nutrition Facts
Serving Size 165.9g
Amount Per Serving
Calories
282
Calories from Fat
75
% Daily Value*
Total Fat
8.3g
13%
Saturated Fat
4.5g
23%
Trans Fat
0.0g
Cholesterol
80mg
27%
Sodium
438mg
18%
Potassium
357mg
10%
Total Carbohydrates
19.4g
6%
Dietary Fiber
1.1g
4%
Sugars
1.7g
Protein
30.7g
Vitamin A 6% Vitamin C 5%
Calcium 9% Iron 11%
* 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
  • Very high in selenium
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