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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 168.8
  • Total Fat: 2.1 g
  • Cholesterol: 55.2 mg
  • Sodium: 211.9 mg
  • Total Carbs: 12.4 g
  • Dietary Fiber: 1.2 g
  • Protein: 24.1 g

View full nutritional breakdown of Oven Fried Fish calories by ingredient
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Oven Fried Fish

Submitted by: LSODOLAK

Introduction

This is also a WW core recipe This is also a WW core recipe
Number of Servings: 4

Ingredients

    1 lb of white fish (cod, flounder, catfish, etc)
    1/2 c plain yellow cornmeal
    1/4 tsp salt
    1/4 tsp black pepper
    1/4 tsp dried parsley
    1/4 tsp cayenne pepper
    1/2 cup egg substitute, lightly beaten
    I substituted egg beaters for 2 eggs to lower the calorie and fat count.

    I used tilapia but any white fish is good.

Directions

Preheat oven to 350. Spray a cookie sheet with Pam. Place the beaten eggs in a shallow dish. Mix the dry ingredients and place in a shallow dish.

Dip the fish in the eggs then in the cornmeal mixture.

Bake at 350 until done, about 15 minutes, depending on thickness

Number of Servings: 4

Recipe submitted by SparkPeople user LSODOLAK.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe



  • 4 of 4 people found this review helpful
    Exactly what I was looking for! Great base recipe - thanks! My husband learned on the cooking channel that if you dip the fish in flour first, the flour will adhere to the fish, then the egg adheres to the flour and then the cornmeal mixture adheres to the egg. Gives a slightly thicker crust. - 2/6/11

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  • Incredible!
    4 of 4 people found this review helpful
    I LOVED IT, I ADDED 1/2 TSP GINGER AND 1/2 TSP OF THYME,AND THE JUICE OF ONE LEMON, PERFECT THANK YOU - 2/25/10

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  • Very Good
    2 of 2 people found this review helpful
    This was quick and easy. Tasted good as well. - 1/30/10

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  • Very Good
    2 of 2 people found this review helpful
    I love this recipe - quick, easy and delish! - 8/1/09

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  • Incredible!
    2 of 3 people found this review helpful
    Loved it. I felt like I was eating fish which was deep-fried. I used tilapia. For extra taste we dipped our pieces in malt vinegar or cocktail sauce. Would make it again! - 9/2/08

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  • Incredible!
    1 of 1 people found this review helpful
    Cooked at 450-degrees instead of 350-degrees for 15-mins and it was PERFECT...just wonderful, thank you :) - 8/27/10

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  • Incredible!
    1 of 1 people found this review helpful
    I made this and used crappie, it was great! - 8/9/08

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  • 1 of 1 people found this review helpful
    I haven't made this yet, I'm saving it for later. It sounds good, like what I'm looking for.I'll use flounder for this and skip the salt. - 4/27/08

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  • great - 7/31/11

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  • This was really good, it helped me feel like I was actually eating battered fish. However, it could have used more flavor. Maybe next time I will dip it in lemon juice or add other spices before I bake it. - 11/23/10

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  • I made this last night. The kids gobbled it up! Wife loved it. So easy to make. Will make again. Added to my cookbook. Had to use Panko bread crumbs (didn't have any cornmeal) - 11/5/10

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  • Excellent way to cook fish! I too love the taste and texture of fried fish, but not the fat and calories. I made this last night using flounder and loved it. The cayenne pepper gave it just enough kick to add some zip. I paired with a low-fat tartar sauce recipe I found on here. Will make again! - 11/2/10

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  • This recipe was great! My husband loved the fish, which was tilapia, cooked this way. I added garlic & onion powder and eliminated the salt. It has a great crunch very similar to fried without the grease. - 8/4/10

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  • See Ratings Section for Tips, Hints and Suggestions - 6/7/10

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  • will try this next wk. - 4/11/10

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  • I used Panko bread crumbs instead of cornmeal for less calories and a nice crunch - 3/24/10

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  • AWESOME!!! my husband and I LOVE LOVE LOVE fried fish but we HATE HATE HATE the calories. I am so glad you posted this, what a great and tasty alterative - 3/10/10

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  • I can't wait to try this. I love fish. - 1/29/10

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  • Quick to make, good to eat! - 1/14/10

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  • yum~o! this was really good - 1/13/10

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  • I love that the recipe is quick and easy and it tast great. Thank you! - 8/28/09

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  • I made this with tilapia and it was delicious. My husband loves it and I will definitely make it again. - 3/16/09

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  • I would make this again. It was great. - 1/11/09

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  • O.K.
    0 of 1 people found this review helpful
    Thanks for the basic recipe. Fish for me is always so bland, so I will experiment with this recipe and try to spice it up a bit more. - 8/18/08

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  • I'm gonna try this next week. I didn't realize i could bake it instead of frying it this way - 7/16/08

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