Super- Crisp Oven-Fried Fish
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Super- Crisp Oven-Fried Fish calories by ingredient
Introduction
America's Test Kitchen: Healthy Cooking America's Test Kitchen: Healthy CookingNumber of Servings: 4
Ingredients
-
2 slices sara lee bread, light (1reg bread)
1tbsp chicken broth
salt & pepper
2tbsp minced Parsley
1 small shallot, minced (20g)
1/3 cup oat bran
4 large egg whites
3tsp Dijon Mustard
3 tbsp Sour Cream, Fat free
1/2 tsp paprika
1/4tsp cayenne pepper
24oz Tilapia fillets (or white fish)
Lemon Wedges (for serving)
Directions
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