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Crispy Oven-Baked Fish

(6)

5 reviews

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

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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).

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

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.

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 231.4
Calories from Fat: 90

% Daily Value

Total Fat: 9.3g; 14%
Saturated Fat 2.3g 12% Trans Fat 0g
Cholesterol: 147.6mg; 49%
Sodium: 265.2mg; 11%
Total Carbohydrate: 15.0g; 5%
Dietary Fiber 1.3g 5% Sugars 1.6g
Protein: 20.9g

% Daily Value*:

Vitamin A: 4%; 4%
Vitamin C: 12.40%; 12%
Calcium: 6.30%; 6%
Iron: 9.90%; 10%

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

*Percent Daily Values are based on a 2,000 calorie diet.

Comments + Recipe Twists

Pillsbury

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