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Heart-Healthy Oven Fried Fish

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Ingredients

Adjust Servings:
4 4 ounce fish fillets
cooking spray
3 tablespoons seasoned bread crumbs
3 tablespoons cornmeal
1/4 teaspoon celery salt
1/8 teaspoon ground red pepper
1 tablespoon canola oil or 1 tablespoon peanut oil
1 egg white, slightly beaten
1/2 teaspoon water
4 lemon wedges

Nutritional information

198.7
Calories
45 g
Calories From Fat
5 g
Total Fat
0.6 g
Saturated Fat
62.4 mg
Cholesterol
203.2 mg
Sodium
9 g
Carbs
0.9 g
Dietary Fiber
0.6 g
Sugars
28.1 g
Protein
143 g
Serving Size

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Heart-Healthy Oven Fried Fish

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    Wonderful recipe. I left out the celery salt and the red pepper. I dipped the entire piece of fish in the egg whites and then into the crumb mixture. Sprayed the baking pan with cooking spary and then I baked it at 450 for 20 minutes and it was perfect.

    • 45 min
    • Serves 4
    • Easy

    Ingredients

    Directions

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    Heart-Healthy Oven “fried” Fish, This recipe came from a “heart-healthy” class that my wife and I attended a few years back. The recipe was offered by professional dietitians who didn’t seem too radical in their approach to cooking. In other words, they didn’t hesitate to add small amounts of herbs, spices, etc., which would make the dishes tasteful, such as the celery salt in this recipe. Enjoy this one!, Wonderful recipe. I left out the celery salt and the red pepper. I dipped the entire piece of fish in the egg whites and then into the crumb mixture. Sprayed the baking pan with cooking spary and then I baked it at 450 for 20 minutes and it was perfect., A very pantry friendly recipe. Like others used orange roughy and I must say this wasvery delicious. This is the first time I tried oven fried fish and I am happy I did!


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    Steps

    1
    Done

    Rinse and Pat Each Fillet Dry With Paper Towels. Measure the Thickness Thickest Place of Your Fish Fillets.

    2
    Done

    Pre-Heat Oven to 500 Degrees.

    3
    Done

    Stir Together the Bread Crumbs, Corn Meal, Celery Salt, and Red Pepper. Add the Canola Oil or Peanut Oil to This Mix and Blend With a Fork. Set Aside.

    4
    Done

    in a Small Bowl, Beat the Water and Egg White Together and Then Brush One Side of Each Fillet With the Egg White. Dip Each Fillet in the Bread Crumb Mixture on the Egg White Side.

    5
    Done

    Spray a Baking Pan With the Cooking Spray and Place the Fillets, Crumb Side Up, in the Pan.

    6
    Done

    Bake, Uncovered, For 6-8 Minutes For Each 1/2" Thickness of Fish, or, Until the Fish Flakes Easily With a Fork.

    7
    Done

    Serve With a Lemon Wedge on the Side.

    Avatar Of Joseph Chambers

    Joseph Chambers

    Culinary explorer eager to travel the world through its flavors and ingredients.

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