Oven Fried Fish

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4.3 of 5 (23)
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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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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.

19SHARES
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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