Crispy Oven-Baked Fish

Relish this crispy baked fish - perfect for dinner that can be ready in 30 minutes.

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  • prep time 10 min
  • total time 30 min
  • ingredients 8
  • servings 2
 

Ingredients

1
egg or 1 egg white
1
teaspoon water
1/3
cup Italian-style dry bread crumbs
1/2
teaspoon lemon-pepper seasoning
1/4
teaspoon garlic salt
2
catfish or tilapia fillets (3 to 4 oz each)
Cooking spray
4
lemon wedges

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Heat oven to 400°F. Line cookie sheet with foil; generously spray foil with cooking spray. In shallow bowl or dish, beat egg and water with wire whisk until well blended. In another shallow bowl or dish, mix bread crumbs, lemon-pepper seasoning and garlic salt.
  • 2 Dip fish into egg mixture; coat with bread crumb mixture. Place on cookie sheet. Spray fish with cooking spray.
  • 3 Bake 10 minutes. Turn fillets; bake 5 to 10 minutes longer or until fish flakes easily with fork. Place fillets on serving platter; garnish with lemon wedges.
  • 1 Heat oven to 400°F. Line cookie sheet with foil; generously spray foil with cooking spray. In shallow bowl or dish, beat egg and water with wire whisk until well blended. In another shallow bowl or dish, mix bread crumbs, lemon-pepper seasoning and garlic salt.
  • 2 Dip fish into egg mixture; coat with bread crumb mixture. Place on cookie sheet. Spray fish with cooking spray.
  • 3 Bake 10 minutes. Turn fillets; bake 5 to 10 minutes longer or until fish flakes easily with fork. Place fillets on serving platter; garnish with lemon wedges.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
240
(
Calories from Fat
90),
% Daily Value
Total Fat
10g
10%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
170mg
170%;
Sodium
700mg
700%;
Total Carbohydrate
15g
15%
(Dietary Fiber
1g
1%
  Sugars
2g
2%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
4%;
Vitamin C
8%;
Calcium
8%;
Iron
15%;
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.
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