Super- Crisp Oven-Fried Fish
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 slices sara lee bread, light (1reg bread)1tbsp chicken broth salt & pepper2tbsp minced Parsley1 small shallot, minced (20g)1/3 cup oat bran4 large egg whites3tsp Dijon Mustard3 tbsp Sour Cream, Fat free1/2 tsp paprika 1/4tsp cayenne pepper24oz Tilapia fillets (or white fish)Lemon Wedges (for serving)
1. Adjust oven rack to middle, heat to 350. Pulse bread in processor to crumble, then place on lined baking sheet, stirring in 1/4tsp salt and pepper with broth. Bake until dry and golden (10-12mins)
2. Transfer crumbs to shallow dish and stir in parsley and shallot. Spread 2tbsp bran in another dish. In third dish whisk eggs, mustard, sour cream, paprika, cayenne, and 1/4tsp pepper. Whisk in remaining 3tbsp bran.
3. Pat fish dry and season with salt and pepper. Dredge in flour, then egg, and finally bread crumbs, pressing them on to adhere. Lay fish on sprayed wire rack
4. Bake until golden at 425 for 18-25mins
Serving Size: 1 fillet
2. Transfer crumbs to shallow dish and stir in parsley and shallot. Spread 2tbsp bran in another dish. In third dish whisk eggs, mustard, sour cream, paprika, cayenne, and 1/4tsp pepper. Whisk in remaining 3tbsp bran.
3. Pat fish dry and season with salt and pepper. Dredge in flour, then egg, and finally bread crumbs, pressing them on to adhere. Lay fish on sprayed wire rack
4. Bake until golden at 425 for 18-25mins
Serving Size: 1 fillet
Nutritional Info Amount Per Serving
- Calories: 211.7
- Total Fat: 2.1 g
- Cholesterol: 84.4 mg
- Sodium: 202.6 mg
- Total Carbs: 9.1 g
- Dietary Fiber: 1.9 g
- Protein: 39.2 g
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