Crispy Oven-Baked Fish

  • Prep 10 min
  • Total 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

Steps

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  • 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.

Notes









Tips

 

Nutritional Information

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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