Heart-Healthy Oven "fried" Fish

Bone Man's Note:

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!

• Total Time: 25 mins
• Prep Time: 10 mins
• Cook Time: 15 mins

Ingredients:

Servings: 4

• 4 (4 ounce) fish fillets
• cooking spray
• 3 tablespoons seasoned bread crumbs
• 3 tablespoons cornmeal
• ¼ teaspoon celery salt
• 1⁄8; teaspoon ground red pepper
• 1 tablespoon canola oil or 1 tablespoon peanut oil
• 1 egg white , slightly beaten
• ½ teaspoon water
• 4 lemon wedges

Directions:

1. Rinse and pat each fillet dry with paper towels. Measure the thickness (thickest place) of your fish fillets.
2. Pre-heat oven to 500 degrees.
3. 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. 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. Spray a baking pan with the cooking spray and place the fillets, crumb side up, in the pan.
6. Bake, uncovered, for 6-8 minutes for each 1/2" thickness of fish, or, until the fish flakes easily with a fork.
7. Serve with a lemon wedge on the side.

Reviews

[Meghan at Food.com]

I used orange roughy - awesome dinner! The fish cooked perfectly. I actually "breaded" the fish and refrigerated it for about 15 minutes before cooking it, as my side dish wasn't cooking fast enough. I'm not sure if this added anything to the recipe or not, but either way, this one is a keeper. Thanks!

[Loving2CookHealthy]

Delicious! I used Orange Roughy, and substituted Italian Seasoning for the Celery Salt (didn%u2019t have any) and it was delicious!! The crunch was great, and it was so easy and fast! The Fiancé who is picky and doesn%u2019t really love fish, ate every bite! And he wants it again! It felt like a treat and I really enjoyed it! I am on Weight Watchers, and it%u2019s VERY low points, gotta love that!

[TeresaS]

Very tasty. The fish came out nice and tender. I used Tilapia. I cut the recipe in half and used egg beaters instead of the egg whites. This is so easy to prepare. I love that it's good for you. It's a keeper. Thanks for posting. :)