Healthy Alternative to Fried Fish
- Number of Servings: 6
Ingredients
1 cup low fat buttermilk1/2 cup whole-wheat flour1 Tbsp onion powder1 tsp garlic pwder1 tsp paprika1/2 tsp salt1/4 tsp black pepper1/2 tsp thyme6 4 oz catfish fillets (or any other fish you want)non-stick cooking spray
Place the fish fillets ina sturdy plastic bag or a bowl. Pour in the buttermilk. Allow the fish to marinate for at least 1 hour, or up to 24 hours. After done marinating, drainand discard the milk
(I use powdered buttermilk and use Soy milk instead)
When the marianting is done Pre-heat your oven to 450 degrees.
Coat a 9 x 13 inch baking pan with non-stick spray.
To make the seasoning mix, combine the flour and seasonings in an empty bread bag. Place 1 or 2 pieces of fish in the bag. Twist the top and shake till coated. Repeat this until all the fish are done and placed in a 9x13inch baking pan.
Lightly spray the tops of the fillets with non-stick spray.
Bake for 15 mins. or until the fish flakes
Servings: 6 - 4 oz fillets
Number of Servings: 6
Recipe submitted by SparkPeople user PUGLEOWNER.
(I use powdered buttermilk and use Soy milk instead)
When the marianting is done Pre-heat your oven to 450 degrees.
Coat a 9 x 13 inch baking pan with non-stick spray.
To make the seasoning mix, combine the flour and seasonings in an empty bread bag. Place 1 or 2 pieces of fish in the bag. Twist the top and shake till coated. Repeat this until all the fish are done and placed in a 9x13inch baking pan.
Lightly spray the tops of the fillets with non-stick spray.
Bake for 15 mins. or until the fish flakes
Servings: 6 - 4 oz fillets
Number of Servings: 6
Recipe submitted by SparkPeople user PUGLEOWNER.
Nutritional Info Amount Per Serving
- Calories: 177.0
- Total Fat: 5.6 g
- Cholesterol: 61.6 mg
- Sodium: 302.6 mg
- Total Carbs: 10.8 g
- Dietary Fiber: 1.5 g
- Protein: 21.9 g
Member Reviews