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Crispy Oven-Baked Fish

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Crispy Oven-Baked Fish
  • Prep Time 15 min
  • Total Time 30 min
  • Servings 2
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Enjoy this crispy fish baked with bread crumbs. It's a tasty dinner that’s ready in 30 minutes.

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.
Tips  

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

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
130
(
Calories from Fat
20
)
Daily Value
Total Fat
2 1/2g
4%
(
Saturated Fat
1/2g
3%
,
Trans Fat
0g
)
Cholesterol
20mg
6%
Sodium
600mg
25%
Potassium
140mg
4%
Total Carbohydrate
15g
5%
(
Dietary Fiber
1g
5%
,
Sugars
2g
)
Protein
11g
Daily Value*:
Vitamin A
8%
8%
Vitamin C
6%
6%
Calcium
6%
6%
Iron
10%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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