Oven Fried Fish
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
Introduction
This is also a WW core recipe This is also a WW core recipeNumber of Servings: 4
Ingredients
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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.
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.
Member Ratings For This Recipe
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MOMMATRACY
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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NYREDHEAD
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JPETIE5
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GLVS2DANCE
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-STEPHANIE-