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Crispy Oven-Baked Fish

  • Prep 10 min
  • Total 30 min
  • Ingredients 8
  • Servings 2
  • Pinterest
    685
  • Save
    900
  • Print
    2K
  • Facebook
    401
  • Email
    266

There are lots of baked fish recipes out there, but this oven-fried version is hands-down our favorite. With just 10 minutes of prep time, this recipe is fast and easy enough to satisfy your Friday fish fry cravings any night of the week. It would also taste great served on a bun with tartar sauce and a slice of cheese (so go ahead and ditch the drive-thru). MORE+ LESS-

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

Steps

Hide Images
  • 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 Facts

Serving Size: 1 Serving
Calories
240
Calories from Fat
90
% Daily Value
Total Fat
10g
15%
Saturated Fat
2 1/2g
11%
Trans Fat
0g
Cholesterol
170mg
57%
Sodium
700mg
29%
Potassium
380mg
11%
Total Carbohydrate
15g
5%
Dietary Fiber
1g
4%
Sugars
2g
Protein
23g
% Daily Value*:
Vitamin A
4%
4%
Vitamin C
8%
8%
Calcium
8%
8%
Iron
15%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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