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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 crazypotato98

Makes 6 servings



Tilapia fillets breaded and baked with a dash of Carribean flavor!

Recipe Ingredients for Oven-fried fish

645 g tilapia fillets
1/2 cup dry bread crumbs
2 tbsp Caribbean Jerk Seasoning
1 egg, beaten
1 parsley sprigs

Recipe Directions for Oven-fried fish

Coat a cookie sheet with cooking spray and set aside. Rinse fish; pat dry with paper towels. Place egg in shallow dish and beat. Mix bread crumbs and jerk seasoning in another shallow dish. Take each fillet and dip it in the beaten egg until coated. Then dip in bread crumb mixture and roll fillet until completely coated with crumbs. Place on baking pan and bake at 450 oven for 4-6 minutes per 1/2 inch thickness of fillet or until fish flakes easily when tested with a fork. Garnish with parsley.
Categories

Fish

Nutrition Facts
Serving Size 126.8g
Amount Per Serving
Calories
135
Calories from Fat
20
% Daily Value*
Total Fat
2.2g
3%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
83mg
28%
Sodium
142mg
6%
Potassium
28mg
1%
Total Carbohydrates
6.6g
2%
Dietary Fiber
0.4g
2%
Sugars
0.6g
Protein
22.1g
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
C+
  Good points
  • Low in sugar
  •   Bad points
  • Very high in cholesterol
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