Oven Fried Fish
2014-05-30
- Servings : 4
- Prep Time : 12m
- Cook Time : 12m
- Ready In : 24m
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Nutritional Info
This information is per serving.
-
Calories
135 -
Calories from Fat
15 -
Total Fat
2g -
Saturated Fat
1g -
Trans Fat
0g -
Cholesterol
35mg -
Sodium
300mg -
Carbohydrates
13g -
Dietary Fiber
0g -
Sugar
1g -
Protein
18g -
Serving Size:
About 4 oz. (115g)
Oven Fried Fish has about half the calories of fried fish and takes only minutes to prepare and bake.
Nutrition Information
Nutrition information is for low fat white fish like cod and tilapia. Add about 30 calories per serving for high fat fish like catfish and salmon.
Low sodium, unseasoned homemade breadcrumbs can be substituted for panko breadcrumbs.
Ingredients
- 1 lb. (450 g) fish fillets about 1-inch thick
- 1/4 cup (25 g) panko breadcrumbs
- 1/4 cup (40 g) white or yellow cornmeal
- 1/2 teaspoon (5 ml) Italian seasoning
- 1/2 teaspoon (5 ml) kosher salt
- 1/2 teaspoon (5 ml) paprika
- 1/4 teaspoon (2.5 ml) onion powder
- 1/4 cup (60ml) milk
Method of Preparation
Step 1
Preheat oven to 450°F (205°C). Lightly coat a 9x13 baking pan or sheet with cooking spray or oil to prevent fish from sticking.
Step 2
Crush panko crumbs using a rolling pin or meat mallet. Combine all dry ingredients.
Step 3
Cut fish fillets into pieces about 1inch wide. Dip pieces in the milk and dredge in the breadcrumb mixture coating all sides. Place on baking sheet at least 1-inch apart.
Step 4
Bake 10 to 12 minutes, depending on fish thickness, or until fish flakes easily using a fork.
