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Crispy Oven-Baked Fish

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

  • 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.

Nutrition Info

The Quick Take:

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

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:
1
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

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

Ratings & Reviews

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. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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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:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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