Important Update: Calorie Count will be shutting down on March 15th. Please click here to read the announcement. Data export is available.

Oven Fried Fish Recipe

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


Submitted by nolesbaseballfan

Makes 4 servings



Serving size =1 4-ounce piece fish Cooking Time = 30 Minutes This recipe can be multiplied by 2, 3, 4. This recipe can be divisible by 2. Leftovers keep well for 2 days. This recipe can easily be halved by using 1/4 cup egg substitute in place of the egg and egg white. Allow to cool before refrigerating.

Recipe Ingredients for Oven Fried Fish

1 large egg
1 large egg white
1 tbsp Dijon mustard
5 ounces plain melba toast
1/4 tsp salt
1/2 tsp ground black pepper
16 ounces tilapia (4 4-oz filets)
1 spray oil

Recipe Directions for Oven Fried Fish

  1. Preheat oven to 375F. Place a large non-stick cookie sheet or skillet in the oven.

  2. Place the fish filets on a stack of three paper towels so that they are not touching each other. Cover with there more paper towels and press down slightly so that as much of the fish is in contact with the towel.

  3. Place the egg, egg white and Dijon mustard in a small bowl. Whisk until smooth.

  4. In a food processor fitted with a steel blade, place the melba toast, salt and black pepper and process until small crumbs. Leave some pieces about the size of currants.

  5. Dredge a fish filet in the egg mixture, coating thoroughly. Dredge in the breadcrumbs, patting and turning frequently until well coated.

  6. Dredge the coated fish in the egg wash a second time and then coat again with breadcrumbs.

  7. Remove the cookie sheet or skillet from the oven and spray lightly with oil. Place the fish in the pan so that the fillets don?t touch each other. Spray the top of the fish lightly and then place in oven. Bake for 3 minutes and then turn. Spray the top of each fish filet lightly with the oil. Bake 5 minutes more and then turn again. Spray lightly with the oil again and bake for about 6 more minutes.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 174.1g
Amount Per Serving
Calories
260
Calories from Fat
32
% Daily Value*
Total Fat
3.5g
5%
Saturated Fat
1.1g
5%
Trans Fat
0.0g
Cholesterol
109mg
36%
Sodium
603mg
25%
Potassium
105mg
3%
Total Carbohydrates
27.5g
9%
Dietary Fiber
2.3g
9%
Sugars
0.5g
Protein
28.1g
Vitamin A 1% Vitamin C 0%
Calcium 4% Iron 9%
* 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 saturated fat
  • Very low in sugar
  • High in selenium
  •   Bad points
  • High in cholesterol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement