Crispy Oven-Baked Fish

Enjoy this crispy fish baked with bread crumbs. It's a tasty dinner that’s ready in 30 minutes.

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( 4 Ratings)

4 Ratings

5 Stars 75%

4 Stars 25%

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Member Reviews ( 3 )

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The Quick Take & Nutrition Info

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The Quick Take:

Calories 130
Fat 2 1/2g
Saturated Fat 1/2g
Sodium 600mg

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving

Calories: 130
Calories from Fat: 20),

% Daily Value

Total Fat: 2 1/2g; 2 1/2%
(Saturated Fat 1/2g, 1/2% Trans Fat 0g 0% ),
Cholesterol: 20mg; 20%;
Sodium: 600mg; 600%;
Total Carbohydrate: 15g; 15%
(Dietary Fiber 1g 1% Sugars 2g 2% ),
Protein: 11g; 11%

% Daily Value*:

Vitamin A: 8%;
Vitamin C: 6%;
Calcium: 6%;
Iron: 10%;

Exchanges:

0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 1 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 15 min
Total Time 30 min
Servings 2

Ingredients

1/4: cup fat-free egg product or 1 egg white

1: teaspoon water

1/3: cup Italian-style dry bread crumbs

1/2: teaspoon lemon-pepper seasoning

1/4: teaspoon garlic salt

2: tilapia or catfish fillets (3 to 4 oz each)

: Cooking spray

4: lemon wedges

Directions

1 Heat oven to 400°F. Line cookie sheet with foil; generously spray foil with cooking spray. In shallow bowl or dish, beat egg and water with wire whisk until well blended. In another shallow bowl or dish, mix bread crumbs, lemon-pepper seasoning and garlic salt.
2 Dip fish into egg mixture; coat with bread crumb mixture. Place on cookie sheet. Spray fish with cooking spray.
3 Bake 10 minutes. Turn fillets; bake 5 to 10 minutes longer or until fish flakes easily with fork. Place fillets on serving platter; garnish with lemon wedges.

Did You Know?

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Expert Tips

Make this lightly breaded fish into a meal with a side of potatoes and carrots.

Reviews

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1 - 3 of 3 Reviews View All

Posted 7/18/2012 9:01:44 AM REPORT ABUSE BritBratGlam said:

Rating:

This recipe was amazing and so easy. I definitely wowed my friends with this being a college student!

Posted 3/8/2012 12:55:04 PM REPORT ABUSE tardcats4 said:

Rating:

Great starter recipe. I didn't have any bread crumbs, but had Italian seasoned croutons on hand and used them. I also added a salt free seasoning, just in case the croutons didn't have enough flavor. It came out wonderful! Try adding a little parmesan cheese (a few shakes out of the green canister) for added flavor.

Posted 3/5/2012 7:00:57 PM REPORT ABUSE apepper said:

Rating:

I relly loved this! It was easy to put together and I was surprised how tastey it turned out. My boyfriend loved it too :)

1 - 3 of 3 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 10/26/2012. NOTE: We do not include optional ingredients in our calculations.