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Ww Oven-Baked "Fried" Fish Recipe

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


Submitted by combatmuffin

Makes 4 servings



A pretty tasty, and easy, over-baked version of fried fish fillets. I upped the bread crumbs and flour because I hate having spots on the fish with no breading. You can substitue panko bread crumbs for more crunch. Try different types of fish if cod isn't your favorite - tilapia would hold up really well with this.

Recipe Ingredients for WW Oven-Baked "Fried" Fish

1 lb cod
1/2 cup flour
1/2 cup milk
2 tsp dijon mustard
1/2 cup seasoned bread crumbs
1 tsp salt
1 tsp black pepper
1 cooking spray

Recipe Directions for WW Oven-Baked "Fried" Fish

  1. Cut cod fillets into equal size portions - to make cooking easier. Rinse fish and pat dry with towel. Set aside.

  2. Pre-heat oven to 400 degrees. Set a rack on a baking dish (I find this helps the breading stay dry). Spray with a spray or two of cooking spray.

  3. Combine milk and dijon mustard in a shallow bowl. Place flour in a shallow bowl. Place bread crumbs in shallow bowl.

  4. Sprinkle salt and pepper over fish. Dip fish into flour, then milk mixture, then bread crumbs. Shake lightly and place on rack. Repeat with other fillets until all of the fish is breaded. Spray lightly with a spray or two of cooking spray.

  5. Bake for 15 minutes or until fish flakes and feels firm.

Categories

Fish, Main Dish, Bake

Nutrition Facts
Serving Size 179.2g
Amount Per Serving
Calories
253
Calories from Fat
25
% Daily Value*
Total Fat
2.8g
4%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
65mg
22%
Sodium
975mg
41%
Potassium
384mg
11%
Total Carbohydrates
24.1g
8%
Dietary Fiber
1.4g
6%
Sugars
2.5g
Protein
30.8g
Vitamin A 3% Vitamin C 3%
Calcium 9% Iron 12%
* 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
  • Very high in selenium
  • High in thiamin
  •   Bad points
  • High in sodium
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