Crispy Oven-Baked Fish

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

  • 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
  • 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.
  • 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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